Chapter 3 Your Nutrition Toolbox 51
3-2 3-2
For good For good
health, it’s best to keep health, it’s best to keep
your intake of fats and oils low. your intake of fats and oils low.
Fats
The healthiest diets are low in saturated
fat, trans fat, and cholesterol. They are also
moderate in total fat, 3-2. A nutritious diet
contains some fat in the form of healthful
oils. Many people in the United States
eat far more total fat, saturated fat, trans
fat, and cholesterol than is healthful. High
intakes of these substances can raise your
risk of gaining excess body fat and devel-
oping certain types of cancer. High intakes
can also cause the amount of cholesterol in
your blood to be higher than normal. A high
blood cholesterol level may damage your
blood vessels and heart. It can put you in
danger of having a heart attack or stroke as
an adult.
You may think adulthood is such a long
way off there is no need to worry about
your diet now. However, the food choices
you make now may increase your chances
of developing serious diseases later. It is
important to start eating a healthful diet
today.
How can you tell if your diet is low in
saturated fat, trans fat, and cholesterol
and moderate in total fat? Think about
how often you eat the high-fat foods in the
following list.
• fried and greasy foods
• bacon, sausage, luncheon meats,
and fatty meats
• whole milk, ice cream, whipped
cream, sour cream, and high-fat
cheeses
• pies, cakes, and pastries
• sauces and gravies
• salad dressings and mayonnaise
• butter and margarine
If you eat these foods less than two
or three times each week, you are doing
great. Your intakes of saturated fat, trans
fat, cholesterol, and total fat probably are
not too high. If you eat these foods more
often, your intakes may be too high.
Careful food choices can help you
reduce your intakes of saturated fat, trans
fat, and cholesterol and moderate your
intake of total fat. Here are some steps you
can take to lower dietary fat.
• Eat high-fat foods less often or in
smaller amounts.
• Use lemon juice or reduced-fat
dressing on salads.
• Choose low-fat or fat-free dairy
products, such as fat-free yogurt or
low-fat cheese.
• Trim fat off meat and remove skin
from chicken, 3-3.
• Substitute peas and beans for meat
and poultry.
• Eat lean meat, chicken, and
seafood.
Refl ect: How often do you eat foods that are high in total fat,
saturated fat, and cholesterol? Why might it be a good idea to
alter your intake of these foods?
Enrich: Have students identify foods that are high in fat and sugar.
Then, have them identify lower-fat and lower-sugar versions of these
foods. Compare the nutrient and calorie content of these foods.
Note: By removing the skin from chicken, you can cut the
calories in the chicken in half and reduce its fat.
Enrich: Have students investigate low-fat versions of foods.
What are the advantages and disadvantages of low-fat versions?
Conduct a taste of regular yogurt and low-fat yogurt. Also compare
calories and fat on the Nutrition Facts panel for both versions.