Understanding Dietary Fat

The Dietary Guidelines for Americans 2005 recommends that no more than 20 to 35 percent of your calories should come from fat. Only 10 percent of this fat should come from saturated fat. While fat has gotten a lot of negative press, we do need to consume some fat in our diet.

Fat plays a number of essential roles in our body:

• Fat supplies energy for body processes as well as for energy we need to function on a daily basis.

• Fat supports the work of other nutrients. Some vitamins dissolve in fat including vitamins A, D, E, and K. Without fats these fat-soluble vitamins cannot fully nourish your body.

• Certain fats are considered essential, specifically two fatty acids: linoleic acid and alpha-linolenic acid which our body cannot make.

The concern is amount of fat consumed. On average, Americans consume more fat than they need. If you consume more energy from fat than your body needs, your body saves the extra in your body’s fatty tissues, mostly in fat cells. The consumption of high-fat, especially high-saturated fat foods is linked to higher blood cholesterol levels and a greater chance for heart disease. Also, eating a high-fat diet can increase the risk for some types of cancer and obesity.

Here are some suggestions for trimming fat from your diet:

• Check the Nutrition Facts on food labels to find out how much fat is in the product as well as if the product contains saturated fat and/or trans fat.

• Use the MyPyramid to guide your eating.

• Enjoy seafood a couple of times per week.

• Select lean meat and skinless poultry. Enjoy meat that has been broiled or grilled rather than deep fat fried.

• Choose low-fat or fat-free dairy products.

• Pay attention to the amount of fat in snack items as well as in baked goods.

• Add flavor with herbs and spices rather than with high-fat gravies and sauces.

Source: American Dietetic Association Complete Food and Nutrition Guide