Fat that you should use and should not
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Official dietary health guidelines advise that fat makes up no more than 30 percent of total calories.
On a 1000-calorie diet per day, there are about 30 grams of fat per day. Of this, a maximum of 1/3 may be saturated fat.
Here are some practical guide on the type of fat to use:
- Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or spring vegetables with a delicious, olive oil-based vinaigrette, such as this recipe for fresh mint vinaigrette.
- Avoid trans fat. In the supermarket, read the label to find foods that are trans fat free. Read more about how to spot trans fats—and how to avoid them.
- Switch from butter to soft tub margarine. Choose a product that has zero grams of trans fat and make sure it does not contain partially hydrogenated oils.
- Eat at least one good source of omega-3 fats each day. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids. Read more about omega-3 fatty acids and why they are so important to good health.
- Go lean on meat and milk. Beef, pork, lamb, and dairy products are high in saturated fat. Choose low-fat milk, and savor full-fat cheeses in small amounts; also, choose lean cuts of meat.
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