The Facts on Fat

Fat produces energy, cushions bones, organs and nerves, manufactures body chemicals and helps retain heat. Monounsaturated and polyunsaturated fats are heart-healthy fats that may help reduce cholesterol. Saturated and trans fats, on the other hand, can increase cholesterol and lead to heart disease.

Since fats provide more than twice the calories of carbohydrates and proteins, excess fat quickly leads to weight gain. That's why individuals are generally recommended to limit their total fat intake to about 30% of their daily calories, with no more than 10% of it coming from saturated fat.

Because these recommendations can vary per individual, talk to a doctor about your diet. If you need to cut the fat from your meals, keep in mind the following:

• Grains and produce have little fat.
• Skinless chicken and turkey are low-fat foods.
• Light dairy products have much less saturated fat than their full-fat counterparts.
• Trim visible fat from steaks and roasts to reduce the saturated fat content. 
• Switch from vegetable oil to olive or canola oil; both are higher in heart-friendly fats.
• Packaged items are often fattier than unprocessed foods.
• Fish usually has little fat, but read the nutrition label because the amount can vary greatly between varieties.

Article first published in Taste of Home's Light & Tasty magazine.