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WIC (Women, Infant and Children) and Nutrition Services
Fat & Cholesterol
What is Fat and Cholesterol?
A major source of calories.
It improves taste and odor of foods.
Provides a feeling of fullness.
Needed for absorption of fat-soluble vitamins A, D, E, and K.
Types of Fat
Saturated:
- Solid at room temperature
- Comes from animal products
- Raises blood cholesterol levels
- Excessive intake is related to an increased risk of heart disease.
Unsaturated:
- Liquid at room temperature
- Comes from plant products
- Typically lowers blood cholesterol levels
| HIGH FAT FOODS |
BETTER LOWER FAT CHOICES |
| Whole milk |
1% or ½% milk |
| Coconut |
Applesauce |
| Fried or deep fried vegetables |
Fresh vegetables |
| Doughnuts or Pound cake |
Whole grain breads, bagels |
| Bacon |
Pork loin |
| 75% lean ground beef |
93% lean ground beef |
| Fried Chicken leg, with skin |
Chicken breast, without skin, baked |
Ideas to Reduce Fat in your Diet
- Switch from whole milk to 1% or skim milk.
- Use jelly and jam on breads instead of butter or margarine.
- Use fat-free salad dressing.
- Eat out less often.
- Bake foods rather than fry.
- Remove skin from poultry before cooking.
- Trim visible fat from meat before and after cooking.
Information adapted from the www.dietsite.com website
The Nutrition information and test was developed by Pettis County Health Department in 2006 and used with their kind permission.
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