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Fat

• Overview
• Food Sources
• Recommendations
• Side Effects

Alternative Names:

Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids

Recommendations:

• Choose lean, protein-rich foods such as soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products.
• Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.
• Get plenty of soluble fiber such as oats, bran, dry peas, beans, cereal, and rice.
• Limit fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
• Limit animal products such as egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats).
• Look at food labels, especially the level of saturated fat. Avoid or limit foods high in saturated fat.
• Look on food labels for words like "hydrogenated" or "partially hydrogenated" -- these foods are loaded with bad fats and should be avoided.
• Liquid vegetable oil, soft margarine, and trans fatty acid-free margarine are preferable to butter, stick margarine, or shortening.

Children under age 2 should NOT be on a fat-restricted diet because cholesterol and fat are thought to be important nutrients for brain development.

It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. If you are 20, ask your health care provider about checking your cholesterol levels.

• Review Date: 11/7/2006
• Reviewed By: Patrika M. Tsai, MD, MPH, Specialist in Nutrition, Foster City, CA. Review provided by VeriMed Healthcare Network.

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