Although fats and oils are an essential part of a balanced diet, it is important not to consume too much fat, especially in the form of saturated or trans fats, which may have an adverse effect on health. A high fat content is found in many popular foods, including a number of foods where it might not be expected. Lower fat alternatives are available for many of these foods.
Recommended Fat Intake
The USDA recommends a total fat intake of 20 to 35 percent of calories for adults, 30 to 35 percent for children ages 2 to 3 and 25 to 35 percent for children and adolescents ages 4 to 18. It further recommends consuming less than 10 percent of calories from saturated fats and avoiding consumption of trans fat. Most fats in the diet should come from foods such as fish, nuts and vegetable oils, which contain polyunsaturated and monounsaturated fat. When eating meat, poultry and dairy products, choose lean, low-fat or fat-free options.
Fried Foods
Fried foods are a common source of saturated fat. According to the USDA, a 3-oz. serving of fried chicken (leg with skin) contains 3.3 g of saturated fat, while a 3-oz. serving of roasted chicken (breast, no skin) contains only 0.9 g. A 3-oz. serving of fried fish contains 2.8 g of saturated fat, while a 3-oz. serving of baked fish contains only 1.5 g.
Snacks and Convenience Foods
Snack and convenience foods often have a high saturated-fat content. Because of this, the foods on PerfectShape.com's list of the "Top 8 Unhealthiest Foods" are burgers, bacon, french fries, potato chips, hot dogs, donuts, cookies and cakes.
Foods With Hidden Fats
A high fat content is also found in some foods where it might not be expected. A 4-oz. banana-nut muffin contains 20 g of fat and 3 g of saturated fat. One cup of frozen organic butternut squash soup contains 11 g of fat and 8 g of saturated fat. Even a dessert aimed at dieters, Weight Watchers English Toffee Crunch bars, contains 12 g of fat and 10 g of saturated fat in two bars. It is important to read nutrition labels.
Trans fats
It has been estimated that "eliminating trans fats from the U.S. food supply could prevent between 6 percent and 19 percent of heart attacks and related deaths each year," according to an article on trans fats in Forbes.com. Some cities, such as New York, have banned the use of trans fats in restaurants. Foods that may have a high trans-fat content include stick margarine, chips and crackers, doughnuts and french fries. Read labels or ask what's in your food when dining out.
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