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.

Update

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.

Selection tips:

• 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

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Important disclaimer: The information on keepkidshealthy.com is for educational purposes only and should not be considered to be medical advice. It is not meant to replace the advice of the physician who cares for your child. All medical advice and information should be considered to be incomplete without a physical exam, which is not possible without a visit to your doctor.