Learning About the Fats We Eat

A few months ago, the federal government released the "2015 Dietary Guidelines for Americans". These are eating recommendations to promote overall health & chronic disease prevention for everyone over 2 years old. Guidelines are updated every 5 years.

One noticeable change was the removal of the total fat limit. The limit began in the 1980 version (less than 30% of total calories). The 2005 "update" created a range of 20 - 35%. Less total fat was thought to limit saturated fat & cholesterol. This, in turn, was expected to lower cardiovascular risk. Unfortunately, efforts to reduce saturated fat turned into trends to avoid all fats (even healthy ones) & eat more refined starches, salt, & sugar.

Newer research shows diets that include healthy fats can protect heart health... even if higher than the older standards. Meanwhile, low-fat/high carb diets have not shown evidence of disease prevention. (For more details, check out Medpage Today's Experts Applaud Dietary Guidelines....)

Basics
This infographic summarizes the different types of dietary fats. Remember to:
- choose unsaturated (plant based) fats. Healthy fats are still calorie-laden so control how much is used.
- limit saturated fats (usually animal based; maximum of 10% of total daily calories).
- avoid trans fats (usually found in processed foods).

Read more at ChooseMyPlate's All About Oil or search our blog for "oil".

Learn More About Unsaturated (Healthy) Fats
- American Heart Association's Healthy Cooking Oils
- University of Michigan's Healing Foods Pyramid: Healthy Fats (good charts & considerations)