Download Lesson4 InfoSheet

NTR 150
Appendix: Forms & Information Sheets
Lesson Four
H ow To Im pr ov e Fat In t a ke
GOAL
 Reduce Total Fat . . .
to meet recommended range.
 Reduce Saturated Fats . . .
to less than maximum suggested
intake.
See 
 Reduce Trans-fats . . .
see 
 Emphasize Healthy Oils. . . to
meet recommendations for
essential fatty acids.
see 
ACTION
Reduce ADDED fats
Animal Fats
butter, gravy, sour cream, cream cheese
Hydrogenated or trans-fats
Use in Moderation
cooking oils, mayo, salad dressing
Reduce High-Fat Meat
hamburger, hot dogs, sausages, bacon, ribs, marbled
cuts of beef
Reduce Fat from Dairy
cheese, ice cream, whole & 2% milk, cream
Eat MORE naturally low-in-fat
foods—grains, vegetables, fruits
and legumes
HINT: It may not be what foods
make up the diet but what is missing
from the diet: A balanced diet is one
that meets the recommended
servings of the grain, vegetable and
fruit food groups. These foods are
naturally low in fat.
HINT: A low fiber intake often goes
together with a high fat intake. Why?
Maybe due to a high Animal Food
intake.
Read the labels for Tropical Oils
coconut, palm, palm kernel
Reduce Commercially fried/baked foods
fried foods from fast food restaurants; commercial
cookies, crackers, donuts
Read labels for “hydrogenated” fats
Good Monounsaturated Sources
(Monounsaturated fatty acids are NOT essential but are a
healthy type of fatty acid.)
avocados, olives, peanuts, (and those oils), canola oil
Good Polyunsaturated Fat Sources
Omega–6: oils from corn, sunflower, safflower, soybean, plus
most nuts and seeds
Omega–3: seafood, flaxseeds and flaxseed oil, canola oil,
soybean oil, walnuts