It is recommend that consumption of unhealthy fats such as saturated fat and trans fat are limited. This type of fat is usually solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. However, cutting down on these fats doesn't mean you have to sacrifice flavor. Refer to the chart below for healthier options than foods with high unhealthy fat content.
|
|
High in Saturated Fat/ |
Low in nutrients |
Extra calories from sugar |
Try instead |
|
Baked goods (cake, doughnuts, cookies) |
yes |
yes |
yes |
Fruits and vegetables |
|
Fried foods (fried chicken and seafood, French fries) |
yes |
yes |
yes |
Grilled, baked, steamed, sauteed |
|
Processed meats (bacon, sausage, chicken with skin, cheeseburger, steak) |
yes |
yes |
yes |
Skinless chicken or fish |
|
Whole-fat dairy products (butter, ice cream, pudding, cheese, whole milk) |
yes |
yes |
yes |
Low-fat or non-fat milk, yogurt and cheese |
|
Solid fats (coconut oil, palm, and palm kernel oils) |
yes |
yes |
|
Canola or olive oil |
It is okay to treat yourself to these foods once in a while, but best to limit how often and how much of it you eat.