Consumers should follow federal dietary guidelines when it comes to foods that are high in fat and sugar. Fatty and sugary foods can fit into a healthy diet, but should only be consumed in moderation. Fatty and sugary foods can contribute to multiple health problems when consumed in excess, and many are nutrient deficient.
Fat
Fat is an essential nutrient that helps the body absorb fat soluble vitamins and provides energy. Too much fat is unhealthy because fat is high in calories and consuming too many calories can lead to weight gain, obesity and chronic diseases like diabetes, stroke, heart disease and cancer.
Body fat comes in three main forms—unsaturated fat, saturated fat and trans fats. According to the U.S. Department of Agriculture (USDA), unsaturated fats are the healthiest type of fat and come from olive and vegetable oil, nuts, avocado and fish. Saturated and trans fats should be limited because they directly contribute to heart disease and increase cholesterol and triglycerides. Saturated and trans fats are solid at room temperature and include butter, lard, shortening and margarine.
Sugar
Sugar is a carbohydrate that energizes the body and is naturally found in fruits, vegetables, grains and dairy products. Unfortunately, foods that contain added sugars tend to be high in calories and low in essential nutrients. The USDA says eating too much added sugar contributes to dental cavities and is unhealthy for diabetics. MyPyramid recommends limiting sugary foods such as candy, soda and desserts to special occasions. The American Diabetes Association says ingredient labels that list white table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, powdered or confectioner’s sugar, raw sugar, maple syrup, sugar cane syrup, agave and high-fructose corn syrup indicate the presence of sugar.
Cooking
Individuals can reduce the fat in their diet by grilling, broiling, steaming, poaching, roasting and boiling because these are cooking methods that use little or no oil. Removing visible fat and skin from meat and poultry and using low-fat dairy products are particularly important in reducing saturated fat. Added sugar can be reduced by using artificial sweeteners instead of sugar, sharing desserts when eating out and drinking 100 percent fruit juice instead of artificially flavored fruit drinks.
Weight Loss
The USDA encourages individuals trying to lose weight to reduce their intake of fatty and sugary foods because they are high in calories. Instead, individuals should fill up on naturally low-calorie foods such as fruits, vegetables, whole grains, low-fat dairy products and lean proteins. Diets should also be combined with regular physical activity for successful weight loss. Fatty and sugary foods that should be avoided when trying to lose weight include processed and fast foods, deep-fried foods, pastries and other desserts, snack foods, soda, candy, cream sauces, mayonnaise and creamy salad dressings.
Considerations
Nutrition facts labels can be used to determine what foods are the healthiest based on fat and sugar content. According to the USDA, dietary fat should make up less than 30 percent of a person’s daily calorie intake, and less than 10 percent of those calories should come from saturated fat. The American Heart Association recommends no more than 6 tsp. of added sugar a day for women and 9 tsp. for men, which is equivalent to about one can of soda a day.
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