Start Making Choices: How to Get Just the Fat You Need

How to Get Just the Fat You Need

February 1, 2009 Send to a Friend email   Print print

There are many types of fat, including polyunsaturated, monounsaturated, saturated, and trans. In general, some fats should make up more of your diet (polyunsaturated and monounsaturated), while other fats should be eaten more sparingly (saturated and trans fats).
Daily Fat Levels
According to the Dietary Guidelines for Americans your total daily fat intake should be between 44 and 77 grams on a 2,000-calorie-per-day diet, with no more than 20 grams of saturated fat. A diet with too much saturated fat, trans fat, and cholesterol can increase your risk of heart disease.
Simple Substitutions
This cheat sheet will show you how simple substitutions can make a real difference in your diet.

Replace your morning croissant with an oat-bran bagel.
Croissant (medium)
Bagel, oat bran (4")
6.6 g saturated fat
0.2 g saturated fat


Substitute margarine for table butter.
Butter (1 tsp)
Soft margarine with zero trans fat (1 tsp)
2.4 g saturated fat
0.7 g saturated fat


Swap fried chicken with roasted chicken breast.
Fried chicken (leg with skin, 3 oz cooked)
Roasted chicken (breast, no skin, 3 oz cooked)
3.3 g saturated fat
0.9 g saturated fat


Switch out cheddar cheese with low-fat cheddar cheese.
Regular cheddar cheese (1 oz)
Low-fat cheddar cheese (1 oz)
6.0 g saturated fat
1.2 g saturated fat


Source: ARS Nutrient Database for Standard Reference, Release 17.

Most Popular Articles

Creative Combinations

Peanut butter and jelly is probably the most famous combination of all time,…

view article

Boost Your Backyard Barbecue

Just how does the sizzle of an open flame bring out that savory,…

view article

14 Surprising Uses for Your Microwave

Learn new ways your microwave can help out around the house.

view article








Now It's Easier To Eat a Balanced Meal!




Ask Dr. Rippe My Pyramid nutritional information