Although the body needs fat for energy and proper function, saturated fats are unhealthy. They can raise your LDL or bad cholesterol, and increase your risk of stroke, heart diseases and other health problems. Also, foods high in saturated fats are usually also high in cholesterol. Whether you are on a 2,000 calorie diet or not, limiting the amount of saturated fats you consume helps keep your weight and health in check.
Recommendations for Saturated Fat
The U.S. Department of Agriculture recommends that less than 10 percent of total calories consumed should come from saturated fat. So, if you are on a 2,000 calorie diet, that's less than 200 calories or 20 g of saturated fat per day. Also, keep your total fat consumption between 20 to 35 percent of the total calories; that is, between 400 to 700 calories or 45 to 80 g of fat per day. Further, consume less than 300 mg/day of cholesterol for a heart-healthy diet.
Portions and Servings of Fat
Limiting the saturated fat intake for a 2,000-calorie diet may be easier if you consider the amount of fat you're getting in a certain food. For example, a 500-calorie food should have only 50 calories or 5 g of saturated fat. Also, your total amount of saturated fat depends on how many servings of food you consume. Moreover, consider that your total fat calories include both saturated and unsaturated fat. According to the USDA, you are likely to go over 2,000 calories if your saturated fat intake is very high and your total fat intake is greater than 35 percent of calories.
Sources of Saturated Fat
Saturated fats are mostly found in animal meats such as beef, pork, lamb, poultry skin, high-fat lunch meats, bacon and hot dogs. Dairy such as whole milk, regular cheese, butter and lard also contain high amounts of saturated fat. You can also find high amounts of saturated fat in fried foods, fast food products and desserts made with butter. Certain plant products such as coconut oil and palm oil have saturated fats, as well. On the other hand, unsaturated fats from vegetable oils, nuts and omega-3 fatty acids in fish are healthier for your heart.
Replacing Fats and Nutrients
Knowing which foods contain high amounts of saturated fat can help you cut back on your intake. For example, substitute low-fat or non-fat versions for full-fat versions of milk, cheese, desserts, butter and spreads. Trim visible fats off meats or choose leaner cuts of meat. Remove the skin from chicken and other poultry before cooking, and choose baked instead of fried foods. Also, eat more foods high in unsaturated fats, vegetables, fruits and whole-grain carbohydrates to get the necessary nutrients for a healthy diet.
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