Is Fat Good or Bad?

Some fats are better than others.

Couple Cooking and Tasting Food

Good Fats

As part of a healthy diet, 20-35% of total calories should be unsaturated fats. Sources of unsaturated fats include fish, nuts and vegetable oils.

Bad Fats

Trans fat and saturated fat should be limited to less than 10% of total calories. Examples include lard, butter, high-fat red meats and some margarines.

Why Should I Care About Fat?

Every 45 seconds, someone has a heart attack. Diets high in saturated fat have been associated with increased risk of heart disease and stroke. Choosing unsaturated fats can help reduce your risk.

Butter or Margarine

Margarines that are made without the addition of trans fat are the best option. No matter what you choose, remember to consume fats in small amounts.

Fishy Fat

Salmon, tuna and trout contain a type of fat that can reduce your risk of heart disease. Try to eat a 4 ounce serving of fish three times per week.

Serving Sizes:

Margarine regular .......................1 tsp
Margarine lower fat ...................1 Tbsp

Butter regular .............................1 tsp
Butter, reduced fat .....................1 Tbsp

Oil ............................................1 tsp

Mayonnaise regular .....................1 tsp
Mayonnaise reduced fat .............1 Tbsp

Salad dressing regular ..............1 Tbsp
Salad dressing reduced fat ........2 Tbsp

Sour cream regular...................2 Tbsp
Sour cream reduced fat ............3 Tbsp

Cream Cheese regular ..............1 Tbsp
Cream Cheese reduced fat ...11/2 Tbsp