By: Catherine Metzgar, Dietetic Intern, Penn State University   Date: 7/13/11

With the release of MyPlate, you may have noticed that dietary fats have been left off of the plate. Rest assured, this does not mean you need to eliminate fat from your diet. In fact, like carbohydrate and protein, fat is a crucial component of an overall healthful diet. Not only do fats provide energy for the body, but they are also a source of essential fatty acids, help keep our skin healthy and aid many vital bodily functions.

Not all Fats are Created Equal
You’ve probably heard some fats labeled as “good” and others as “bad.” While it is true that some fats are more healthful than others, all fats can be part of a sensible, balanced diet. To put it simply, we need fats in our diet, but it’s important to remember that it’s the type that matters most. Let’s take a look at the different varieties of dietary fat and foods where they can be found.

• Unsaturated Fats: These fats can actually contribute to good health and may help lower LDL cholesterol (the kind you want less of) and raise HDL cholesterol (the “good” kind). Monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) are two types of unsaturated fat. You can find them in avocadoes, fatty fish (like salmon and trout), flaxseed, olives, walnuts, seeds and soybean, corn, canola, peanut, olive and sunflower seed oils.

• Saturated Fats: When consumed in excess amounts, saturated fat can raise your LDL cholesterol. Meats, baked goods and full-fat dairy products are the main sources of saturated fat in most diets, but they are also found in butter, egg yolks, vegetable shortening and coconut and palm oil.

• Trans Fats: Because of their negative impact on heart health, trans fat intake should be kept as low as possible. These fats are naturally occurring in beef and dairy products, but are also be found in some fried foods, stick margarine, and many packaged cookies, cakes, pastries and snack foods.

Where Do Fats Fit?
The 2010 Dietary Guidelines for Americans recommend that fats make up to 20 to 35 percent of the calories in your diet with most fats coming from MUFAs and PUFAs like fish, nuts and vegetable oils . Don’t cut yourself short on fat—this amount is necessary to meet daily energy and nutritional needs while minimizing your risk of developing chronic diseases.

So where do fats fit on MyPlate? Choose lean or low-fat meat and poultry, switch to nonfat or low-fat dairy products, replace saturated fats with MUFAs and PUFAS when preparing foods or sautéing vegetables, and keep trans fat intake as low as possible. Also remember that foods do not contain one single type of fat. Instead, they contain a mix of different types of fat, so be sure to make the Nutrition Facts Panel your friend. Here you can find the total fat, saturated fat and trans fat content along with other information to guide you in making healthful choices.

Learn More
To learn more about dietary fats and how to keep your intake healthful, be sure to check out IFIC Foundation’s new (and free) CPE Module, The Dietary Fats Makeover: Guiding Consumers toward Healthful Dietary Fat Intakes.