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 It's All In The Numbers
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Fat is often a forbidden food. Many people have the mistaken notion that fat is
the primary cause of weight gain and many diseases. Not all of that is true, and
the new Dietary Guidelines released in January 2005 help sort out fact from fiction.
The Guidelines are quite specific about the amounts and types of fats that Americans
can healthfully consume. There are no "no's" in the Guidelines — even where
fat is concerned — so sharpen your focus and get the real scoop.
Get familiar with some of the numbers: how much of each type of fat you should eat,
and what you're eating now. Then you can make a plan. A food diary is a great way
to help you keep track of the basic information. You can watch how you're doing
as you take small steps toward great progress.
The key elements in the new Guidelines are:
- Keep your total fat intake to 20 percent -35 percent of your total daily calories.
Choose most of that from polyunsaturated and monounsaturated fatty acids like those
found in vegetable oils, fish, and nuts.
- Consume less that 10 percent of your calories from saturated fats. Keep your intake
of cholesterol under 300 milligrams per day and limit your intake of foods with
trans fats as much as possible.
- Select and prepare meat, poultry, milk and milk products that are lean, low-fat
or fat-free.
Fats are important because they also supply essential fatty acids and help with
the absorption of the fat-soluble vitamins A, D, E, K, and carotenoids. They also
play a key role in numerous functions in the body. And let's face it - fat adds
flavor and enjoyment to food. However, eating too much fat, especially saturated
fat, trans fat and cholesterol, increases the risk of heart disease. The important
concept is to choose your fats wisely. Read food labels every chance you get, so
you can make better food choices. For instance, Hellmann's®/ Best Foods® Canola
Real Mayonnaise shares a similar profile with an increased amount of Omega 3 ALA
and monounsaturated fats.
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