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
developing certain types of cancer. High
intakes can also cause the amount of fat
and cholesterol in your blood to be higher
than normal. High blood levels of these
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.
Chapter 3 Your Nutrition Toolbox 51
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