Simply put: no. Fat is a major source of energy for the body and
aids in the absorption of vitamins A, D, E, and K, and carotenoids.
Both animal and plant-derived food products contain fat, and when eaten
in moderation, fat is important for proper growth, development, and
maintenance of good health. As a food ingredient, fat provides taste,
consistency, and stability and helps us feel full. In addition, parents
should be aware that fats are an especially important source of
calories and nutrients for infants and toddlers (up to 2 years of age),
who have the highest energy needs per unit of body weight of any age
group.
Saturated and trans fats raise LDL (or "bad") cholesterol
levels in the blood, thereby increasing the risk of heart disease.
Dietary cholesterol also contributes to heart disease. Unsaturated
fats, such as monounsaturated and polyunsaturated, do not raise LDL
cholesterol and are beneficial when consumed in moderation. Therefore,
it is advisable to choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.
What Can I Do About Saturated Fat, Trans Fat, and Cholesterol?
When comparing foods, look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans
fat, and cholesterol. Health experts recommend that you keep your
intake of these nutrients as low as possible while consuming a
nutritionally adequate diet. However, these experts recognize that
eliminating these three components entirely from your diet is not
practical because they are unavoidable in ordinary diets.
Where Can I Find Trans Fat on the Food Label?
Take a look at the Nutrition Facts panel at the top of this page. Consumers can find trans fat listed on the Nutrition Facts panel directly under the line for saturated fat.
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Butter **
Comparing Spreads Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Saturated Fat :2g + Trans Fat :3g
Combined Amt.: 5g
Saturated Fat : 1 g + Trans Fat :0.5g
Combined Amt.: 1.5g
Cholesterol: 10 % DV
Cholesterol: 0 % DV
Cholesterol: 0 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations. Calorie and cholesterol content estimated. **Butter values from FDA Table of Trans Values, 1/30/95.
† Values derived from 2002 USDA National Nutrient
Database for Standard Reference, Release 15.
Comparing Desserts!* Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
omparing Spreads!* Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Comparing Spreads!* Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Comparing Spreads!* Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Comparing Desserts!* Keep an eye on Saturated Fat, Trans Fat, and Cholesterol
Comparing Desserts!* Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Granola Bar ±
Sandwich Cookies ±
Cake, Iced and Filled ±
Saturated Fat : 1 g + Trans Fat :0 g
Combined Amt.:1 g
Saturated Fat : 1 g + Trans Fat : 1.5g
Combined Amt.:2.5g
Saturated Fat : 3.5g + Trans Fat : 4.5g
Combined Amt.: 8 g
Cholesterol:0 % DV
Cholesterol: 0 % DV
Cholesterol: 3 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations. ± Values for total fat, saturated fat, and trans fat were based on the means of analytical data for several food samples from Subramaniam, S., et al., "Trans, Saturated, and Unsaturated Fat in Foods in the United States Prior to Mandatory trans-Fat Labeling," Lipids 39, 11-18, 2004. Other information and values were derived from food labels in the marketplace.
Comparing Snacks!* Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Frozen Potatoes ±
(e.g., French Fries)
Potato Chips ±
Mini-Sandwich Crackers ±
Saturated Fat : 1 g + Trans Fat :1.5g
Combined Amt.:2.5g
Saturated Fat : 2g + Trans Fat :0g
Combined Amt.:2g
*Nutrient values rounded based on FDA's nutrition labeling regulations. ± Values for total fat, saturated fat, and trans fat were based on the means of analytical data for several food samples from Subramaniam, S., et al., "Trans, Saturated, and Unsaturated Fat in Foods in the United States Prior to Mandatory trans-Fat Labeling," Lipids 39, 11-18, 2004. Other information and values were derived from food labels in the marketplace.
What you can do:
Check the Nutrition Facts panel to
compare foods because the serving sizes are generally consistent in
similar types of foods. Choose foods lower in saturated fat, trans
fat, and cholesterol. For saturated fat and cholesterol, use the Quick
Guide to %DV: 5%DV or less is low and 20%DV or more is high. (Remember,
there is no %DV for trans fat.)
Choose Alternative Fats. Replace saturated and trans
fats in your diet with mono- and polyunsaturated fats. These fats do
not raise LDL (or "bad") cholesterol levels and have health benefits
when eaten in moderation.
*Sources of monounsaturated fats include olive and canola oils.
*Sources of polyunsaturated fats include soybean oil, corn oil,
sunflower oil and foods like nuts and fish.
Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the amounts of saturated fat, trans fat, and cholesterol are lower than the amounts in solid shortenings, hard margarines, and animal fats, including butter.
Consider Fish. Most fish are lower in
saturated fat than meat. Some fish, such as mackerel, sardines, and
salmon, contain omega-3 fatty acids that are being studied to determine
if they offer protection against heart disease.
Choose Lean Meats, such as poultry (without skin, not fried), lean beef and pork (trim visible fat, not fried).
