Learning About Low-Fat Eating

What is low-fat eating?

Low-fat eating means choosing foods that contain less fat and limiting foods that are high in fat. Depending on why you are following a low-fat eating plan, you may only need to limit certain high-fat foods. Or you may need to limit fat more carefully.

What are the different types of fats?

Unhealthy fats

• Saturated fat. Saturated fats are mostly in animal foods, such as meat and dairy foods. Tropical oils, such as coconut oil, palm oil, and cocoa butter, are also saturated fats.
• Trans fat. Trans fats are found naturally in small amounts in animal products like meat and dairy products. Trans fats can also be made by food manufacturers through a process that changes liquid oils into a solid fat. These are called partially hydrogenated oils. The FDA no longer allows partially hydrogenated oils to be added to foods.

Healthy fats

• Monounsaturated fat. Monounsaturated fats are liquid at room temperature but get solid when refrigerated. Choosing foods that have this kind of fat instead of saturated fat may help lower your "bad" (LDL) cholesterol, keep your "good" (HDL) cholesterol level up, and lower your chances of getting coronary artery disease. This fat is found in canola oil, olive oil, peanut oil, olives, avocados, nuts, and nut butters.
• Polyunsaturated fat. Polyunsaturated fats are liquid at room temperature. They are in safflower, sunflower, and corn oils. They are also the main fat in seafood. Omega-3 fatty acids are types of polyunsaturated fat. Eating fish may lower your chances of getting coronary artery disease. Fatty fish such as salmon and mackerel contain these healthy fatty acids. So do ground flaxseeds and flaxseed oil, soybeans, walnuts, and seeds.

Why cut down on unhealthy fats?

Eating foods that contain saturated fats can raise the LDL ("bad") cholesterol in your blood. Having a high level of LDL cholesterol increases your chance of hardening of the arteries (atherosclerosis), which can lead to heart disease, heart attack, and stroke.

If you're not sure how much fat you should be eating or how many calories you need each day to stay at a healthy weight, talk to a registered dietitian. A dietitian can help you create a plan that's right for you.

What can you do to cut down on fat?

There are many ways to lower the amount of fat you eat. These tips can help you make lower-fat choices:

• Limit high-fat foods, such as fried foods, fatty meats, full-fat dairy products, cream sauces, and rich desserts.
• Include plant-based proteins, such as beans, lentils, and peas. These are usually lower in fat than many meats.
• When eating meat, choose lean meats, such as skinless chicken or turkey, and trim visible fat from meat before cooking.
• Use cooking methods that don't add fats or oils, such as baking, broiling, grilling, steaming, or microwaving.
• Avoid adding butter, margarine, cream, or high-fat sauces to foods. Try having sauces, gravies, and salad dressings on the side, and use only a little.
• Use cooking spray instead of oil, or use only small amounts if needed.
• Choose low-fat or fat-free versions of milk, yogurt, cheese, and other dairy products.
• Limit snack foods that are high in fat, such as chips, pastries, and baked goods.
• Read food labels and choose foods with less total fat.