Switch Out The Saturated Fat

This post is the second in a series of 10 called “10 Simple Steps to Make Good Habits More Delicious”

The 2010 Dietary Guidelines for Americans suggests that we limit our intake of saturated fats.  These fats come from animal products such as milk, meat, and butter.  A diet high in saturated fats has been linked to cardiovascular disease and other illnesses.  Therefore, these guidelines recommend that Americans replace saturated fats with unsaturated fats.  Unsaturated fats are from vegetable products and are usually in their oils.  

Eating a diet that has less then 10% of their calories from saturated fats has been found to lower your risk for cardiovascular disease.  A diet with less than 7% of calories from saturated fats have an even better impact on cardiovascular health.

The 2010 Dietary Guidelines also recommend Americans to limit their trans fat consumption as close to 0 as possible.  Trans fat can be found in butter spreads, some fried foods, and some packaged foods.  Avoid any food that includes :hydrogenated oil” in the ingredient list.

You may be asking, so how do I switch from saturated fats to more unsaturated fats?

Switch from……………………………………To

High fat meats                                      more lean meats

Butter                                                    tub margarine or vegetable oil

Ice cream                                              frozen yogurt

Whole milk                                            skim milk

Mayonnaise                                          low fat mayonnaise

Regular cream cheese                         low fat cream cheese

 As Always, Trust Your Gut!


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