Americans need to reduce total saturated fat levels including foods that contain trans-fatty acids. Cooking methods count and deep fried foods are especially laden with saturated and trans fatty acids. Changes in cooking procedures from frying to broiling, baking roasting and grilling can make a world of difference in total fat intake.

Consume 20 - 35% of total calories from fat

• 7-10% of total calories from saturated fats
• About 10-15% from monounsaturated fats
• About 10% from polyunsaturated fats

Look for These Terms

• Fat-free = Less then 0.5 grams per serving size listed on the label. This amount is considered nutritionally insignificant.
• Low-fat = 3 grams or less per serving.
• Reduced or less fat = At least 25 percent less per serving than the reference food.
• Saturated fat-free = Less than 0.5 grams saturated fat and less than 0.5 grams trans fatty acids per serving.
• Low saturated fat = 1 gram or less per serving and not more than 15 percent of the calories from saturated fatty acids.
• Reduced or less saturated fat = At least 25 percent less per serving than the reference food.
• Cholesterol free = Foods which contain less than 2 milligrams of cholesterol per serving and 2 grams or less of saturated fat per serving. This amount is considered nutritionally insignificant.
• Low cholesterol = Foods with less than 20 milligrams of cholesterol per serving and 2 grams or less of saturated fat per serving.
• Cholesterol reduced = Foods that have no more than one-quarter (25%) of the cholesterol content of the foods for which they substitute and that they resemble in taste and flavor. These products provide information on how the new product compares with the one it replaces

Fats & Oils

Limit or avoid:

• Butter
• Lard
• Palm, palm kernel or coconut oil
• Stick margarine
• Shortening

Best bets:

• Nonstick cooking spray
• Light margarine : whipped, tub or spray
• Olive, canola oils

Examples of Healthy Snacks

• Fruit
• Low-fat cheese with low-fat crackers
• Raw vegetables and low-fat dip
• Cereal with low-fat milk
• Angel food cake
• vanilla wafer, ginger snap
• Low-fat or baked chips with salsa
• Low-fat smoothies
• Pretzels or air-popped popcorn

Low-fat Cooking

• Low-fat cooking methods - Baking, broiling, steaming, roasting, microwaving, grilling, braising, boiling, stewing, stir-frying and sautéing
• High-fat cooking methods - Frying, basting with fat, cooking in fatty sauces and gravies

More Ways to Reduce the Fat

• Skim the fat from soups, stews & gravies (if possible) or buy lower fat varieties
• Be creative with seasonings – herbs, lemon, garlic, & spices add flavor
• Use low fat marinades to add flavor and tenderize
• Examples of low fat marinades are: Citrus Juices, Teriyaki, Light Soy Sauce, Fat Free, salad dressings and spices (dry rubs). You can also chill and skim off fat.

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