Healthy Children - August 2012


Eat Less Fat

Eating too much fat, especially saturated fat, is linked to obesity, heart disease and certain kinds of cancer.* Here are 12 tips for reducing saturated fat in your diet.

  • When shopping, read food labels carefully and choose foods—including snacks—lowest in saturated fat.
  • Avoid highly saturated fats like butter, coconut oil and palm oil.
  • Avoid high-fat mayonnaise and salad dressings. Make your own dressing with herbs, oil, and vinegar.
  • Avoid fatty meats, especially bacon, T-bone steak, lunch meats, sausage, hotdogs. Choose lean cuts of meat and trim all visable fat before cooking.
  • Eat no more than 6 oz. of lean meat, fish, or poultry a day. Try cooking with beans more often instead of meat.
  • Cook poultry without the skin. White meat has less fat than dark meat.
  • Bake, broil or roast meat instead of frying.
  • Watch out for all fried foods including french fries.
  • Limit whole eggs and full-fat dairy products. Use two egg whites for each whole egg in recipes, and try nonfat or low-fat dairy products (cheese, yogurt, milk and ice cream).
  • Choose vegetable oils and margarines with no more than 2 grams of saturated fat per tablespoon: canola, corn, olive, safflower, sesame, soybean, and sunflower oils.
  • Use nonstick cookware.
  • Watch those cream-based sauces, gravies and soups.


*Daily fat intake should not exceed 30% of total calories. Saturated fat should not exceed one-third of total calories from fat each day.