Fat

Injury	Disease	Nutrition	Poison

Symptoms	Surgery	Test	Special Topic

Healthy diet

Omega-3 fatty acids

Calories and fat per serving

Fat

Alternative Names:

Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids
Recommendations:

Choose lean, protein-rich foods -- soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products.
Eat foods that are naturally low in fat -- like whole grains, fruits, and vegetables.
Get plenty of soluble fiber -- with oats, bran, dry peas, beans, cereal, and rice.
Limit your consumption of fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
Limit animal products like egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats).
Look at food labels, especially for the level of saturated fat. Avoid or limit foods high in saturated fat (more than 20% on the label).
Look on food labels for words like "hydrogenated" or "partially hydrogenated" -- these foods are loaded with saturated fats and trans-fatty acids and should be avoided.
Liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick margarine, or shortening.

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Children under age 2 should NOT be on a fat restricted diet because cholesterol and fat are thought to be important nutrients for brain development.

It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. It is recommended that everyone over age 20 have their cholesterol checked. Talk to your health care provider about how to cut down of your fat intake and to have your cholesterol checked.