The 2005 Dietary Guidelines for Americans say total fat should be less than 35 percent of calories, with only 10 percent or less coming from saturated and trans fats. One way you can limit your fat intake is through consuming low-fat versions of the foods you like.
Definition
For a food to be considered low-fat, it needs to contain 3 g or less of fat per serving, and if the food is a meal, it should contain less than 3 g per 100 g of the serving; fat calories should be less than 30 percent of total calories for the serving, according to the FDA guidelines for food labeling.
Types
Some types of fat are healthier than others. Most of the fats you consume should be monounsaturated or polyunsaturated fats, including omega-3 fatty acids, according to the Mayo Clinic. Choosing these types of fat instead of saturated or trans fats can help you to lower your cholesterol levels and your risk of developing heart disease.
Considerations
Just because a food is low-fat does not mean it is low-calorie, or that it's a healthy option. In many low-fat foods, the fat is replaced with sugar, and the calories are actually similar to those in the full-fat version of the food, according to Marion Nestle of New York University. Make sure to read the labels to determine whether the food is healthy of not.
Warning
Your body needs some fat to function properly, according to the American Heart Association. Fats are used to help produce cells, keep your body warm, protect your organs and help you absorb essential fat-soluble nutrients. The Dietary Guidelines recommend that you get approximately 20 to 35 percent of calories from fats to meet these needs.
Expert Insight
The American Heart Association recommends that you concentrate on eating plenty of whole grains, fruit and vegetables, along with low-fat dairy products and lean meat, poultry and fish to keep your fat intake within the desirable range and your levels of unhealthy saturated and trans fats low.
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