Make Fat Work For You!

So, how do I get the right amounts of fat in my diet?

It's easy to get enough of the fat you need in your diet!

• Total fat intake should fall between 20 to 35% of total calories for adults.
• That's between 22-30 grams of fat for each 1,000 calories you eat.
• Saturated fat should provide less than 10% of total calories.
• That's less than 11 grams for each 1,000 calories you eat.

What does that mean for me?

• Choose lean meat and low-fat or non-fat milk, yogurt, and cheese.
• Choose grilled chicken over fried chicken when possible
• Incorporate the good, plant-based fats into your diet.
• READ THE LABEL! Manufacturers must report the amount of total fat, saturated fat, trans fat and cholesterol, but be careful with trans fat:
• If a label says "0 grams" trans fat, it means the product has <0.5 grams per serving
• If one of the first ingredients is "hydrogenated" or "partially hydrogenated" oil, the product may contain trans fat.

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Guest blogger this week is Aaron Feest.


Have a comment? Let me know.  NIUNutritionQuestions@gmail.com

Fat: Good or Bad?

So what's a GOOD fat?

• Good fats are the unsaturated fats found mostly in plant foods.
• Good fats in moderate amounts can reduce the risk of heart disease and improve blood cholesterol levels when used in place of saturated fat.
• Sources include:
• Vegetable oils (olive, canola, sunflower, safflower)
• Peanut butter & other nut butters
• Avocadoes
• Nuts
• Seeds
• Olives

Not-So-Good Fats

• Saturated fat, trans fat, and cholesterol should be eaten in lower amounts.
• These fats tend to raise the risk of heart disease and raise total cholesterol and LDL cholesterol (bad cholesterol). Trans fat has also been shown to reduce HDL cholesterol (good cholesterol).
• Saturated fats are found mainly in animal foods such as meat, poultry, eggs and dairy. Cholesterol is found ONLY in animal foods.
• Trans fat is found mainly in fried foods, cookies, crackers, and pastries

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Guest blogger this week is Aaron Feest.


Still have FAT questions? Shoot them my way!! NIUNutritionQuestions@gmail.com

The Skinny on Fat

Did you know that fat can actually be good for you? It’s true!
Your body needs some fat to:

• Insulate and protect your organs and bones
• Keep your skin and hair healthy
• Have normal cell growth
• Produce hormones
• Absorb vitamins A, D, E, & K.

Some fat in your diet also helps you stave off hunger by keeping you full longer.

The key is eating the right fats in the right amounts!


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Guest Blogger this week is Aaron Feest

Questions about fat?  Send them to NIUNutritionQuestions@gmail.com