Cutting Back on Saturated Fats

Saturated Fat

The main sources of saturated fats in the U.S. diet include mixed dishes containing cheese, meat, or both, such as burgers, sandwiches, and tacos; pizza; rice, pasta, and grain dishes; and meat, poultry, and seafood dishes.  Leaner animal products, such as chicken breast or pork loin, often have less saturated fat.

Trans Fat

Trans fat is naturally found in small amounts in some animal products such as meat, whole milk, and milk products. Trans fat can often be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorn.

Choose foods higher in unsaturated fat and lower in saturated fat as part of your healthy eating style.

  • Use oil-based dressings and spreads on foods instead of butter, stick margarine, or cream cheese.
  • Drink fat-free (skim) or low-fat (1%) milk instead of reduced-fat (2%) or whole milk.
  • Buy lean cuts of meat instead of fatty meats or choose these foods less often.
  • Add low-fat cheese to homemade pizza, pasta, and mixed dishes.
  • In recipes, use low-fat plain yogurt instead of cream or sour cream.