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Dietary Fats: The good, the bad, and the ugly 
Did you know that the types of fats you eat are more important to your health than 
the total amount of fat in your diet?  


Eating foods rich in plant and fish oils, and low 
in fats from animal sources (saturate fat) and trans fat, reduces the risk for heart 
disease and type 2 diabetes, both of which can begin developing during childhood.  


making simple changes in your food habits can make a big difference for health.
                                  
Eat MORE of these
      
  UNSATURATED FATS — “The Good”  Î
What:   Oils found in plant and fish foods 
Where: Vegetable oils (olive, canola, etc.), fish,  
            nuts, seeds, peanut and other nut butters.


Eat LOW or NON fat dairy, lean meats    
              
Í SATURATED FATS — “The Bad” 
     What:   Fats found mostly in animal foods  
     Where: Whole milk, cheese, butter, ice cream, red meat, sour cream, lard, 
    coconut and palm oils. 


   AVOID these
                TRANS FATS — “The Ugly”  Î
What:   Vegetable oils that are chemically changed 
   to increase the shelf life of processed foods. 
Where: Fast foods, snacks (cookies, crackers, etc.), baked goods,  
  and stick margarines. 


For more information: 
Check out www.hsph.harvard.edu/nutritionsource/fats.html




Tips for making changes at home 
x Select dairy products made with 1% or non-fat milk, instead of whole or 2% milk. 
x Substitute fish, chicken, legumes, nuts and seeds for red meat at meal times. 
x Limit fast food meals to 1-2/week. 
x Cook with liquid oils and tub margarine, instead of butter, stick margarine or lard. 
x Read food labels to select foods with NO trans fat.


* Avoid foods with “partially hydrogenated vegetable oil” or “shortening” in the ingredients list. 
sourse : havard