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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