Copyright 2010 American Dietetic Association. This handout may be duplicated for patient education.
What Does Fat Do?
Fat is one of the three main building blocks of food, along
with carbohydrate and protein. You need some fat in your
diet—but not too much.
Fat from food helps your body make new cells and
•
tissues. Your body also needs fat to absorb certain
vitamins.
Fat has more calories than carbohydrates or protein
•
(1 gram fat = 9 calories; 1 gram protein or carbohydrate
= 4 calories).
What Types of Fats Are in Food?
Unsaturated fats
are healthy fats. Types include
monounsaturated fats, polyunsaturated fats, and omega-3 fats.
These fats do not increase cholesterol or triglyceride
•
levels in the blood. Some types, such as omega-3 fats,
may actually lower your triglycerides.
Omega-3 fats may prevent heart disease and provide
•
other health benefits.
Choose
•
unsaturated fats instead of the unhealthy types.
Saturated fats
and
trans
fats
are unhealthy fats.
These fats increase cholesterol and triglyceride levels. This
•
puts you at greater risk of heart attack or stroke.
Limit
•
these unhealthy fats.
Tips for Choosing Healthy (Unsaturated) Fats
Snack on a handful of nuts or sunflower seeds.
•
Use olives and avocado in salads and sandwiches.
•
Try different nut butters (such as cashew or almond
•
butter) in sandwiches
To get more omega-3 fats:
•
Eat fish at least twice a week.
–
Try flax-fortified cereals and breads.
–
Add ground flaxseed to baked goods, cereals, soups,
–
and salads
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