You need fat for healthy growth. Some fats we should eat and drink more often and some less often.

Eat and drink monounsaturated and polyunsaturated (Omega-3 and Omega-6 fatty acids) fats each day:

  • Avocado
  • Almond milk
  • Fatty fish, including:
    • Salmon
    • Tuna
    • Mackerel
    • Herring
    • Trout
    • Sardines
  • Margarine
  • Nuts
  • Natural peanut butter
  • Olives
  • Olive oil
  • Seeds

Limit the saturated fats you eat and drink:

  • Butter
  • Cream
  • Whole milk
  • Cream cheese
  • Cheese
  • Lard
  • Fatty beef and pork
  • Skin on chicken and turkey

Do not eat and drink trans fats.

There are 2 types of trans fats:

  • Natural: dairy and meat products
  • Artificial: processed foods

Processed foods are the main source of trans fats.

Look for trans fats in:

  • Fried fast foods, such as:
    • Doughnuts
    • French fries
    • Fried chicken
    • Fried fish
  • Baked goods, such as:
    • Cakes
    • Pie crusts
    • Biscuits
    • Cookies
  • Frosting
  • Frozen pizza
  • Buttered popcorn, chips, and crackers
  • Stick margarines, shortening, and other spreads

Look for the words “partially hydrogenated oils” in the ingredients list.

Foods may be labeled with 0 g trans fat if they have less than 0.5 mg per serving. Often you may eat more than one serving of the food and be eating several grams of trans fat.

Why limit saturated fats and avoid trans fats?

  • They make bad (LDL) cholesterol go up and good (HDL) cholesterol go down.
  • Eating too much makes your risk of heart disease and stroke goes up.