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Saturated Fats

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Saturated fats:

  • raise levels of LDL (lousy) cholesterol in your body
  • are found in all animal products
  • are found in tropical oils such as:
    • cocoa butter
    • palm oil
    • coconut and coconut oil
    • palm kernel oils

Food and Meal Planning

Foods high in saturated fat

​Marbled or fatty meats:

  • corned beef, brisket
  • ground beef, short or spare ribs
  • skin on chicken and turkey, chicken wings
  • bacon
  • sausages
  • goose and duck
  • breaded or battered foods
  • high fat luncheon meats

​High fat dairy foods:

  • whole milk (3.5%)
  • high fat cheeses with more than 20% M.F. (milk fat)
  • yogurts with more than 2% M.F
  • butter
  • cream

Ways to reduce saturated fat

Choose leaner meats:

  • beef: round, sirloin, chuck, loin, extra lean ground beef
  • lamb: leg, arm, or loin
  • pork: tenderloin, leg, or shoulder
  • veal: all trimmed cuts
  • replace luncheon meats with low sodium canned fish or chicken/turkey packed in water
  • remove the skin from chicken and turkey

Try different foods.

  • Eat smaller portions of meat.
  • Eat meat less often. Try eating more fish and vegetarian options, like dried peas, beans and lentils, or tofu.

​Lower fat dairy products:

  • 1% or skim milk
  • cheeses with less than 15% M.F.
  • low-fat or fat-free yogurt, either plain or low-sugar fruit yogurt
  • olive oil, avocado or non-hydrogenated margarine

Example Meals

Meal High in Saturated Fat

Total fat: 99 g (891 cal)
Saturated fat: 33 g (297 cal)

FoodAmount​Total Fat (g)Saturated Fat (g)​
Fried Chicken​4 oz (100 g)236​
French Fries​​2.5 oz111.5
Caesar Salad​​Side Order204
Whole Milk​​1 cup (250 mL) 96
Apple Pie​​1 slice (1/8 pie)194.7
Ice Cream​​​1 scoop (1/2 cup)1711

Meal Low in Saturated Fat/High in Healthy Fat

Total fat: 21 g (189 cal)
Saturated fat: 7 g (63 cal)

Amount​Total Fat (g)Saturated Fat (g)​
Baked salmon100 g41​
Roasted potato with 2 tsp olive oil ​91
​​Salad with 2 tsp olive oil91
1% milk1 cup​1.52
Fruit parfait-fresh or frozen berries and 0% Greek yogurt​00
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