The Skinny on Fats

Fat is a necessary part of our diet - but, How much is too much?

There is no magic number when it comes to fats, but let's get some information on fats and fats in our diet.
Each gram of fat is 9 calories - no matter what kind of fat it is.
We get fats in our diets and our bodies makes it's own fat from extra calories.
Limiting our consumption of fats to 20% - 35% is recommended by the Mayo Clinic for a healthy diet.

GOOD FATS	BAD FATS
Aids in the absorption of Vitamins A, E, S, and K. Prevents fatty acid deficiency. Aids in the production of endorphins. Aids in the transmission of nerve impulses. Aids in many other functions of the body.	Clogs arteries. Raises blood pressure. Causes obesity. Causes heart disease. Aids in the development of many health problems.
MONOUNSATURATED FAT & POLYUNSATURATED FAT	SATURATED FAT & TRANSFAT
Fatty fish such as salmon, herring, sardines and trout Flax seed, walnuts, almonds, cashews, peanuts, pecans, pistachios Canola oil, corn oil, safflower oil, sesame oil, soybean oil, sunflower oil, olive oil, peanut oil Sunflower seeds, pumpkin seeds, sesame seeds Avocado Peanut butter, almond butter liquid or tub (transfat-free) margarine	Beef, pork, lamb, poultry skin, dark meat from poultry Cheese, butter, lard, whole milk, 2% milk, cream cheese, cream, sour cream, ice cream Coconut oil, palm oil, palm kernel oil, cocoa butter, stick margarine, some tub margarines Fried foods Most commercially prepared foods contain partially hydrogenated oils including crackers, cookies, pastries, microwave popcorn, snack food These fats can occur naturally but are mostly foods from animals.

*A note about nutritional labels on foods - if there is less that 0.5 grams, the law allows the manufacturers to say that there are 0 grams.  This means that if you eat multiple servings or many foods that contain 0.5, you may exceed your limits without knowing it.