Foods high in fat tend to taste savory and really satisfy your taste buds. However, to help stay within daily dietary fat recommendations. high fat foods need to be limited in your diet. Some foods have readily noticeable fat, and others may have hidden fats. When you can identify high fat foods, you can moderate your consumption.
High Fat Meats
Meat, fish and poultry are often main entrees for meals. High fat meats have 8g or more fat per serving. Some examples include bacon (pork or turkey), regular hot dogs (beef, turkey, pork, chicken or combination types), luncheon meats such as bologna, salami, and pastrami. Pork varieties include ground, spare ribs and sausage. If you're a sausage lover, be aware of high fat varieties like bratwurst, Italian, knockwurst, summer, smoked, Polish and chorizo.
Fats and Oils
Fats and oils consist of saturated fats, trans fats, polyunsaturated and monounsaturated fats. The American Heart Association recommends limiting intake of saturated and trans fats as they are associated with raising cholesterol levels. Commonly used items that are high in saturated fat include butter (stick, reduced fat, and whipped), coconuts, cream (whipped, half and half, heavy, or light), cream cheese (regular or reduced fat), and sour cream (regular or reduced fat). Lard, shortening and oils such as coconut, palm and palm kernel are also sources of high saturated fat. Oils that are hydrogenated or partially hydrogenated are high in trans fats.
Desserts and Snacks
Desserts and snacks are frequent indulgences, especially for kids and adults with a sweet tooth. They tend to be high in fat due to the saturated and trans fat contents. Many dessert items such as cakes, cookies and pastries will have ingredients such as butter, partially hydrogenated, hydrogenated, coconut, palm, palm kernel oils or beef tallow in the ingredient list, and 5g or more of fat per serving. Snack foods such as chips, crackers and other varieties also may contain partially hydrogenated, hydrogenated, palm, palm kernel, or coconut oils, and 10g or more of fat and 1g or more of saturated fat per serving.
Whole Milk and Dairy Foods
Whole milk contains 8g of fat, 4g of saturated fat, and 24mg of cholesterol per serving. Chocolate milk, buttermilk, soy milk, eggnog, yogurts, or evaporated milk that is made of whole milk also contain high fat contents. Cheese, an integral part of sandwiches, pizza, pasta and many other dishes also have high fat contents. They include regular cheeses such as American, cheddar, Brie, bleu, hard goat, Monterey Jack, queso, and Swiss.
Hidden Fats
Foods such as desserts, frozen meals, and boxed meals generally contain various sources of fat such as from meats, gravies, butter, margarine, oils, or sauces. Examples include packaged garlic bread, vegetables or pasta with cream sauces or cheese sauces, cream filled desserts and pastry crusts. Frozen entrees have high fat from gravies, butter, melted cheese, and alfredo sauces. Foods with hidden fats that you would not readily notice are cheese breads, savory herbed breads with added fat, or prepared beans with added fat such as lard. Foods that are fried will have concentrated sources of fat, saturated fats or trans fat depending on what oil was used. Frozen, packaged, fast food or grocery deli sections often have fried foods, such as fried chicken, fish, seafood, tortillas, french fries or onion rings.
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