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Fats are the most energy-dense food substance and are essential to maintaining our health.  Research shows that most Americans consume far more fat in their diets than is generally recommended. Too high an intake of saturated fats has been associated with heart disease and other serious health problems.

The usual recommendation is to limit fat intake to 30 percent of our daily calories. If a meal plan is carefully developed it can be healthy to have 20-40 percent calories from fat.

To complicate matters, fats can be divided into two main types, Saturated and Unsaturated.  Saturated fats are generally solid at room temperature and include such foods as:

These foods should be limited whenever possible and substituted with unsaturated fats which are considered to be better for you.

Trans fats should be avoided. These fats are shown to increase cholesterol levels even more than saturated fats.

  • Fried foods
  • Baked goods
  • Convenience foods


  • Butter
  • Sour Cream
  • Whole Milk
  • Cream Cheese
  • Bacon
  • High Fat Meats

Unsaturated fats are generally plant based but may also contain some fish oils. Polyunsaturated and monounsaturated are ususlly liquid at room temperature and include:


  • Fish oil (Omega 3ís)
  • Corn oil
  • Safflower oil
  • Soy oil
  • Walnut oil


  • Olive oil
  • Almond oil
  • Hazelnut oil
  • Peanut oil
  • Canola oil 
  • Avocados
  • Nuts

Doctors and health experts recommend that all people, with or without diabetes, eat less total fat, and especially less saturated and trans fat. If you have high cholesterol or are trying to lose weight, it is important to limit the amount of fat you eat each day.  

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