| Watch Out!! | |
| Trans Fats | partially hydrogenated oil, palm oil, coconut oil |
| High Fructose Corn Syrup | Watch calories. Fats are high in calories. All sources of fat contain 9 calories per gram, making fat the most concentrated source of calories. By comparison, carbohydrates and protein have only 4 calories per gram. |
| Monounsaturated or polyunsaturated fats | Sources of polyunsaturated fats include soybean oil, corn oil, sunflower oil and foods like nuts & fish |
| Things that can Consider | |
| Vegetable oils and soft margarines(liquid, tub, or spray) | More often because the amounts of saturated fat, trans fat, and cholesterol are lower than the amounts in solid shortenings, hard margarines, and animal fats, includeing butter |
| Fish | Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids, which are being studied to determined if they offer protection against heart disease. |
| Lean Meats | Choose lean meats, such as poultry without the skin and not fried and lean beef and pork, not fried, with visible fat trimmed. |
| Guidance on How to Understand and Use the Nutrition Facts Panel on Food Labels |
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| US Food and Drug Adminstration | www.cfsan.fda.gov/~dms/foodlab.html |