No more than 30% of your diet should come from fats. For a 2200 calorie diet, that would equal 73g of fat each day and for a 2800 calorie diet, 93g of fat each day. The type of fat that you eat is also important. Saturated fats in foods such as meats, dairy products, coconut, palm and palm kernal oil, raise cholesterol more than unsaturated fats, which are found in olive, peanut, and canola oils, or polyunsaturated fats in safflower, sunflower, corn, soybean and cottonseed oils. Limit saturated fats to no more than 10% of daily calories.
- Read about the new Food Pyramid
, which has recently been updated.
Sugars supply a large amount of calories, with little nutritional value. They include white sugar, brown sugar, corn syrup, honey and molasses and foods like candy, soft drinks, jams, and jellies.
- use lean meats and skim or low fat dairy products
- use unsaturated vegetable oils and margarines that list a liquid vegetable oil as the first ingredient on the label
- read the nutrition label on foods to check for the amount and type of fat it includes
- limit foods that contain a large amount of saturated fats
- limit foods high in sugar and avoid adding extra sugar to your foods