Dietary fat is necessary for absorption of fat-soluble vitamins such as vitamins D and A. Fat also promotes satiety (fullness), good taste and texture.

Two Types of Dietary Fat:
I. Saturated Fat (includes Trans Fats)

• Mostly from Animal Products
• A few plant sources: coconut &/or palm oil, chocolate
• Solid @ Room temp
• Most artery clogging
• Saturated Fats increase LDL cholesterol
• Trans Fats increase LDL cholesterol and decrease HDL cholesterol (the “good” cholesterol)

• Monounsaturated: Olive and Canola oil, nuts, avocados, olives
• Polyunsaturated:
  • Omega 3s—Fatty fish, fish oil, soybeans, tofu, walnuts, flaxseeds, canola oil, found to have anti-inflammatory effects.
  • Omega 6s—Abundant in Western diets, mayonnaise, salad dressing, corn oil, excessive amounts are pathogenic.
  • Research recommends higher ratio of omega 3 compared to omega 6.
  • Both omega 3 and omega 6 are essential for human function.
• Mostly from Plant Sources
• Liquid @ Room Temp
• Less Artery Clogging
• Can decrease Total and LDL Cholesterol

How much dietary fat do I need?

• Fat= 9 Calories per gram
• Recommended Percentage of Daily Caloric Intake = 20-30%
  –    For example:   A daily caloric intake of 2000 calories should include between 400-600 calories from fat.
• Suggestions:
  –    Reduce intake of foods high in saturated fat
  –    Eliminate or greatly reduce foods with Trans Fat
  –    Choose low fat alternatives
  –    Consider healthy fat alternatives (click here for a chart with healthy alternatives)