What are Fats Anyway?
Many of us have heard about fats before. We see the word on food labels, listed as an ingredient on food packages, and use it to cook with. Do you really know what is actually is and how much to eat of it? This fact sheet will help you understand what fats are, describe the three main types of dietary fats, give you dietary recommendations for fat consumption and how to eat in a low fat way.

Fat Facts
Fats and oils are common parts of foods. Fat can be found in red meats, poultry, fish and dairy products. Fats provide texture and flavor to the foods you eat, and cause your stomach to empty slower. Do you notice that you feel full for quite awhile after eating fried chicken or a big order of French fries? You feel this way because the meal was high in fat. This is because fat takes longer to leave your stomach than either carbohydrate or protein does. And that's why you may feel hungry again within an hour or two of eating a very low-fat meal. Fat is a nutrient and is necessary for health. In moderate amounts fat performs numerous important functions in the body. Fat provides energy for your body to stay warm uses you muscles, help your body use some of the vitamins you eat, and helps protect your body from injury. Unfortunately, fats can also be harmful to your health. A diet high in fat is linked to a higher risk of becoming overweight or obese. It has also been linked to hear disease, high blood pressure, certain cancers, insulin resistance, and gall bladder disease. A change to a low fat, controlled calorie meal plan will lower your dietary fat, allow you to lose weight, and usually improves your health.

Three Types of Fat
There are 3 main types of dietary fats: saturated, monounsaturated, polyunsaturated.

Saturated Fats: found primarily in animal foods and remain solid at room temperature. It is found in butter, lard and margarine. These fats raise blood cholesterol levels, promote hardening of the arteries, and contribute to blood clots that clog blood vessels to the heart and brain resulting in heart attacks and strokes.

Monounsaturated Fats: found in vegetable oils that remain liquid at room temperature. Some examples of where it can be found are olive or canola oils. These are possibly the healthiest oils to add to your diet.

Polyunsaturated Fats: liquid at room temperature and include some vegetable oils and fish oil. Polyunsaturated fats (PUFA) are hydrogenated to make them solid at room temperature. These partially hydrogenated vegetable oils then resemble saturated fats from animal products and have the same similar health effects on blood cholesterol and blood vessels as saturated fats. These partially hydrogenated fats are also known as trans-fatty acids.

Cholesterol: found only in animal products. Misleading health claims on vegetable oils advertise that the product is cholesterol free. While this is true, many consumers assume the oil is healthy and increase their consumption. All oil is 100% fat and should be.

Diet recommendations for fat and cholesterol consumption

Major health organizations now recommend that Americans over the age of 2 years consume no more than 30% fat. A meal that is high in carbohydrate-containing plant foods will be naturally low in fat, making the task of reducing fat consumption much easier.

While animal foods are higher in fat and cholesterol than plant foods, animal foods are rich in certain vitmains and minerals, dairy foods are an excellent source of calcium and protein. Meat in general is rich in protein, niacin, iron, and thiamin. Meat and dairy products can be included into a lowfat, high-carbohydrate meal plan. The extra fat will not be missed, but you will still take in the calcium, vitamins, and minerals that are present in the full fat products.

Lean cuts of red meat include round, loin, flank, or extra-lean ground beef. Pork loin, tenderloin, fresh ham, or Canadian bacon are also lean meat choices. Desirable cooking methods include baking broiling or grilling. Be sure to trim the extra fat before cooking. "Frying" can be done in a non-stick skillet with a minimal amount of cooking oil or vegetable oil spray.

Fish and seafood have unique benefits and can be eaten frequently. Light meat poultry is a good choice, just remove the skin before cooking. When choosing a cooking oil, choose a softer margarine or vegetable oil over solid shortening or meat drippings. Avoid products with hydrogenated or partially hydrogenated on the food label as the body reacts to these substances in much the same way as saturated fats.

Fat Math
You have been told to limit fat intake to less than 30% of your total calories. Well, how much is that?? The amount is based on your energy needs so it varies from person to person. Below is an example of how to make those calculations if you consumed 2,000 calories a day:

To calculate calories from total fat per day
0.30 (or 30%) x 2,000 calories = 600 calories from total fat

To calculate total fat grams per day
600 calories from total fat / 9 calories per gram of fat = 67 grams of total fat per day

Food	Calories	Fat (grams)	Calories as Fat
Apple 1 med)	80	0	0
Apple Pie (1 slice)	411	19	34%
Chicken Breast (3 oz. roasted)	140	3	19%
Chicken Breast ( 3 oz. fried)	221	11	45%
Ice Cream (1 1/2 c.)	398	22	50%
Frozen yogurt (1 1/2 c. low fat)	222	9	36%
Baked Potato (1 med., plain)	220	0	0
Potato Chips ( 1 oz. serving)	152	10	59%
Cooked Cabbage (1/2 cup)	15	0	0
Creamy Coleslaw	125	11

If you have further questions about decreasing or modifying your fat intake, see Ask Dr. Anderson

Anderson JW, Gustafson, NJ, Dr. Anderson’s High-Fiber Fitness Plan. The University Press of Kentucky, 1994.