What is fat?
Fat is a nutrient that is essential to the body for many functions. It helps with energy, thermal insulation, organ protection, cell structure and function. Recommended consumption to be less than or equal to 30%.

What is saturated fat?
Saturated fat is fat that is normally solid or semi-solid at room temperature. Foods high in saturated fat (Example: Animal fat) typically increases blood cholesterol.

What is cholesterol?
Cholesterol is a waxy, fat compound found in the tissues and organs of the body. Cholesterol plays an important role in metabolism, but is also a main contributor in the formation of fatty deposits in the arterial walls. This is a risk factor for coronary artery disease.

Steps to a healthier diet

• Eat less high fat foods (Example: animal fat)
• Fat consumption should be less than or equal 30% of the total daily calories
• Substitute some saturated fat with unsaturated fat. (Example: canola oil, olive oil, fatty fish-tuna, salmon)
• Decrease cholesterol consumption to less than 300 mg per day
• Select foods high in fiber and starch (Example: fruits and vegetables)
• If you drink alcohol, do so in moderation

Choose low-fat products

• Read the labels to identify the amount of fat
• Avoid products that list any ingredients high in saturated fat or cholesterol
• Avoid products that have several high-fat ingredients
• Make sure the serving size is close to what you would eat

Going out to eat

Make reasonable choices as you would at home.

• Choose vegetable oil and vinegar dressings
• Eat grilled or broiled chicken; remove skin
• Trim off excess fat from steak
• Avoid mayonnaise or cheese toppings - choose lettuce or tomato as a substitute
• Choose poached or broiled fillets
• Avoid cream sauce - choose marinara, clam, or tomato sauce without sausage or meat
• Avoid toppings such as sour cream or butter
• Eat plenty of vegetables, but without heavy sauces
• Choose sherbet and fresh fruit for dessert
• Use skim milk or nondairy, nonfat creamer in coffee or tea