The human body requires fat to survive, but the amount and type of fat is important in maintaining proper nutrition. Fat is critical in developing and maintaining the brain and the nervous system. Unsaturated fat is healthier than trans fat and saturated fat that is made from animal products. Fat should comprise 30 percent of the daily calories for children and adults, according to the Mayo Clinic.
Foods Containing Unsaturated Fats
The American Heart Association (AHA) states that monounsaturated and polyunsaturated fats do not raise cholesterol levels. Foods in this grouping include salmon, trout, herring, avocado, olives, walnuts, nuts, avocados, seeds and liquid vegetable oils.
Foods Containing Trans Fats
The U.S. Food and Drug Administration lists spreads, such as margarine, cake mixes, prepackaged soup cups, canned soups, fast food, frozen foods, baked goods, cookies and cakes, donuts, cream-filled cookies and pound cake as the top trans fat food groups. Other foods, such as chips, breakfast food, crackers, cookies and candy, dips and toppings also are filled with trans fats, they are not on the top list, but these foods also have significant amounts of trans fat.
Foods Containing Saturated Fats
The AHA lists beef, veal, lamb, pork, butter, milk, cheeses, coconut oil and tropical oils as the main foods in the saturated food group. These are the leading cause of high blood cholesterol, according to the AHA.
High-Fat Foods
The National Institutes of Health (NIH) list high-fat foods according to food group. Whole milk, ice cream, whipped cream, cheese, cottage cheese, and evaporated milk as high-fat dairy products. Ramen noodles, pasta with alfredo and cheese sauce and granola are listed as high-fat cereals, grains and pastas. High-fat sandwich meats, hot dogs, sausage and bacon top the meat, fish and poultry categories. Regular ground beef, pork, breaded and fried fish, whole eggs, and frozen dinners also have significant amounts of fat. Croissant, donuts, muffins, pastries, cake and cookies are high fat, high calorie baked goods. Nuts and pudding make the list for high-fat snacks. Fats, oils and dressings, including butter and margarine, mayonnaise, all types of salad dressings, shortening, oils and lard are listed on the NIH report of fatty foods. The NIH also lists guacamole, refried beans and canned cream soups as foods high in fat content.
Low-Fat Foods
Low-fat foods in the same NIH food groups include low-fat and non-fat milk, sherbet and fat-free yogurt, reduced-fat cheeses, and low- and non-fat milk powder as alternatives to high-fat dairy products. Rice and noodles, red pasta sauce, bran flakes, oatmeal and grits are listed as low-fat cereals, grains and pastas. English muffins, bagels, fat-free muffins, low-fat crackers, soda crackers, angel food and gingerbread cakes, graham crackers, ginger snaps and fig bars are low-fat baked good alternatives, according to the NIH. Popcorn and frozen yogurts are low-fat dessert options. Whipped butter, light mayonnaise and mustard, applesauce for oil and lemon juice are alternatives for high-fat content salad dressings and fats. Salsa is a low-fat alternative to dips.
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