What foods are major sources of fats?

Joan Salge Blake, MS, RD on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

According to the latest Dietary Guidelines for Americans, the top three food sources of heart unhealthy, saturated fat and trans fatty acids are:

Grain-Based Desserts (cookies, cake, pie, danishes)
Pizza
Regular Cheese

Cutting back on the amount of these in your diet will help you cut back on heart unhealthy fats. When you use cheese, use reduced fat.

American Diabetes Association

Be careful when you find cookies marked as “sugar free” or other desserts marketed specifically for people with diabetes. They may be sugar free, but more than 60 percent of their calories can come from fat. You will find saturated fat in all animal products such as butter, whole milk, half-and-half, and meat fat. The vegetable products high in saturated fats and trans fatty acids are palm oil, palm kernel oil, cocoa butter (chocolate), coconut oil, solid shortening, and partially hydrogenated oils. Often these fats are found in mixes for pancakes, biscuits, cookies, crackers, cakes, and some snack chips.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Fats

At 9 calories per gram, fats can add up quickly in your diet, yet experts recommend that you get only 7% of your calorie intake from fat. Fats also affect your cholesterol, and there are both good and bad fats. The best kind of fats are called unsaturated fats, and can be found in oils like olive and canola oils, nuts and seeds. These fats can help your body get rid of cholesterol. Saturated fats often have had hydrogen added to them to make them more solid. Other saturated fats are found in cream, butter and meats. They can raise your blood cholesterol. Its wise to learn which is which and check nutrition labels to make proper choices.

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