Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein. Foods like cheese, butter, sausage, and desserts may taste good to you, but they can have a lot of saturated fat. Eating too much of this unhealthy fat could lead to high cholesterol and heart disease. Start with small changes first. Use heart-healthy olive or canola oil instead of butter for cooking. Drink fat-free or low-fat milk instead of 2% milk or whole milk. Pick leaner cuts of meat. Use this topic as a guide for making healthy choices. Use the following chart as a guide. Food group Limit foods that are high in unhealthy fats Make healthier choices Meat, poultry, and fish Regular ground beef, fatty or highly marbled cuts, spare ribs, organ meat, poultry with skin, fried chicken, fried fish, fried shellfish, lunch meat, bologna, salami, sausage, hot dogs Extra-lean ground beef (97% lean), ground turkey breast (without skin added), meats with fat trimmed off before cooking, skinless chicken, low-fat or fat-free lunch meats, baked fish Dairy products Whole milk and 2% milk; whole-milk yogurt, most cheeses, and cream cheese; whole-milk cottage cheese, sour cream, and ice cream; cream; half-and-half; whipping cream; nondairy creamer; whipped topping Low-fat (1%) or fat-free milk and cheeses, low-fat or nonfat yogurt Fats and oils Coconut oil, palm oil, butter, lard, shortening, bacon and bacon fat, stick margarine, peanut butter that has been hydrogenated (the no-stir kind) Canola oil, olive oil, peanut oil, soft margarines with no trans fats and no more than one-third of the total fat from saturated fat, natural peanut butter that has not been hydrogenated Breads and cereals Breads in which fat or butter is a major ingredient; most granolas (unless fat-free or low-fat); high-fat crackers; store-bought pastries and muffins Regular breads, cereals, rice, corn tortillas, pasta, and low-fat crackers. Choose whole grains as much as possible. Fruits and vegetables Fried vegetables; coconut; vegetables cooked with butter, cheese, or cream sauce All fruits and vegetables that do not have added fat Sweets and desserts Ice cream; store-bought pies, cakes, doughnuts, and cookies made with coconut oil, palm oil, or hydrogenated oil; chocolate candy Fruit; frozen yogurt; low-fat or nonfat versions of treats such as ice cream; cakes and cookies made with unsaturated fats and/or those made with cocoa powder Try some of these ideas: If you eat out often, it may be hard to avoid unhealthy fats. Try these tips: Sometimes a fat-free food isn't the best choice. Fat-free cookies, candies, chips, and frozen treats can still be high in sugar and calories. Some fat-free foods have more calories than regular ones. Eat fat-free foods in moderation, as you would other foods. Current as of: February 28, 2023 Author: Healthwise Staff Current as of: February 28, 2023 Author: Healthwise Staff Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content. To learn more about Healthwise, visit Healthwise.org. © 1995-2023 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.Healthy Eating: Cutting Unhealthy Fats From Your Diet
Overview
How can you make healthier choices?
Tips for healthier meals
Restaurant meals
Fat-free foods
Credits
Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein. Current as of: February 28, 2023 Author: Healthwise Staff Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.Healthy Eating: Cutting Unhealthy Fats From Your Diet