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Some fat in the diet is necessary for the good health. Fat is a major source of energy and essential fatty acids (fatty acids that cannot be produced by the body).

Each teaspoon of fat = 4 grams of fat (36 Calories).

Fat is particularly important for the normal growth and development of children.
Fat adds taste and enjoyment to food.
High fat diets have been associated with higher risk of heart disease, obesity and some types of cancer.
Fat in foods can be visible, like the fat on meat or poultry, or invisible such as the fat used in the processing or preparation of foods such as potato chips, muffins, french fries, cakes etc.
Unlike the fat on meat or poultry, much of which can be trimmed off, the hidden or invisible fat cannot be removed.
- Think of the major sources of fat in your diet. 
- Reduce the portion size and the frequency with which you eat higher fat foods. 
- Substitute lower fat versions whenever possible. 
- Balance your intake of higher and lower fat foods throughout the day or week. 
- Make one change at a time... small changes add up. 
- Remember that all foods can be enjoyed in a healthy diet. Balance is the key.
The largest source of fat is the fat we add to our foods, e.g., butter/ margarine on toast or vegetables, cream sauces on pasta, dressings on salads, mayonnaise, fat used for frying etc.


  • When making dinner selections, watch portion sizes.
  • Cook meals by using lower fat cooking methods: bake, roast, broil, BBQ or microwave.
  • Use lower fat mayonnaise when making sandwich fillings or for spreads on bread.
  • Choose fish canned in water vs oil.
  • Choose battered and fried products less often.
  • Remove the skin from poultry.
  • Choose light meat more often as it has less fat than dark meat.
  • Choose leaner cuts of meat from the hip or loin more often and trim off the visible fat.
  • Serve meat without gravy or cream sauces or use smaller amounts of gravy/ sauces.
  • Try removing the fat from gravy by chilling and skimming fat off the top.
  • Check labels of pre-packaged meats for fat content.
  • Check the labels for % M.F. or % B.F. and choose the lower fat items more often.
  • Try serving vegetables plain or with herb seasonings instead of with butter/ margarine or cream/ cheese sauces.
  • Use tomato sauces instead of cream or cheese sauces more often.
Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment.