Facts about Fat

As with most nutrition topics, there is a lot of information shared about fat. Sometimes people say fat is bad for you while other people say it’s good for you. This can be confusing. Here are a few things to keep in mind about fat.

  • Fat in food provides flavor and texture.
  • Fat helps the body absorb vitamins A, D, E, and K.
  • Total fat on the Nutrition Facts label includes the saturated fat, trans fat, polyunsaturated and monounsaturated fat that are in the food.
  • Monounsaturated and polyunsaturated fats help reduce cholesterol levels which can lower risk of heart disease and stroke. These fats can be found in vegetable oils, nuts and seeds, nut butters, avocados, olives, salmon, and tuna.
  • Saturated and trans fats raise cholesterol levels which are associated with an increased risk of developing cardiovascular disease. Some foods that are high in saturated and trans fat are coconut and palm oil, butter, cheese, whole milk, and processed meats and poultry products.
  • Choose foods more often that have a percent Daily Value of 5% or less for saturated fat and eat as little trans fat as possible.

Check out our video Fat on the Food Label for more facts about fat. And remember, one food isn’t all good or all bad. What’s important is eating a variety of foods that best meet your nutrition needs.

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Have you heard people say things like ‘good’ fat and ‘bad’ fat before? Are you curious what it means? Check out the blog today where Jody shares facts about fat.

Choose foods more often that have a percent Daily Value of 5% or less for saturated fat and eat as little trans fat as possible. And remember, one food isn’t all good or all bad. What’s important is eating a variety of foods that best meet your nutritional needs.

Learn how to use the Nutrition Facts label to determine the amount of fat in an item with our Fat on the Food Label video.

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Where’s the Sugar?

As a dietitian, some people think I don’t eat candy or sweets, but I do! And on Valentine’s Day next week, I’ll enjoy the box of chocolates my husband and kids get me (and I’ll share some too!). Food and eating should be pleasurable so it’s okay to enjoy sugary foods and drinks once in a while. It’s just important to not eat or drink so many sugary foods and drinks that they take the place of healthier ones like fruits, vegetables, and water.

The Nutrition Facts label on packaged foods helps us see how much sugar is in an item. And recent changes to the label help us determine how much sugar is naturally occurring and how much is added. Naturally occurring sugars are found in many nutritious foods and drinks, such as milk (lactose) and fruit (fructose). These foods also contain a lot of vitamins and minerals that our bodies need. Added Sugars are sugars or other sweeteners that are added to foods and drinks when they are processed or prepared. If we consume a lot of calories from added sugars, it can be difficult to meet recommended levels of other important nutrients while staying within calorie recommendations. Therefore, choose foods most often that have a % Daily Value of 5% or less for added sugar.

For more tips on determining the amount of added sugar in a product, watch our video on Added Sugar on the Food Label.

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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