We do need fat, but most of us eat too much. Americans currently eat
38% of their total calories as fat: Most health & welfare guides
this be reduced to 30%. Eating too much fat has been linked to some
(d) Fat is essential for a healthy body. It supplies energy,
vitamins and essential fatty acids. In fact an average
can have about 60 g of fat a day; a man, about 80 g.
(a) A high intake of saturated fat is one of many factors linked with a
high blood cholesterol level. Saturated fat is found not
in foods of animal origin but in some foods of vegetable origin such as
margarine and shortening. It is hard at room
The simplest way to reduce saturated fat is to cut back on all
(b) Choosing leaner meats, poultry and fish is recommended by most
new health food guides. It suggests 2 to 3 servings of meat &
a day. Today's leaner pork fits in well with this recommendation.
(d) Fats and oils (margarine, salad dressing, mayonnaise, etc.) account
for the greatest share of fat that Americans eat. But watch out too for
"hidden" fat in snacks, pastries, muffins, etc.
(a) and 7(b) Skinless chicken breast has the least amount of fat;
pork compares well with chicken in terms of fat and has less
on 90 g lean cooked serving
& cheese (250 ml)
(d) 60 g of fat a day. This amount will provide the average woman with
about 30% of calories from fat (80 g for a man).
(b) The best low-fat way to prepare meat is broiling. Also good are
roasting, barbecuing, braising or microwaving. The other methods listed
can all use oil, margarine or butter and therefore add extra fat to
or False Answers:
(False) A fat-free diet can actually be dangerous to your health. Fat
energy, fat-soluble vitamins and essential fatty acids.
(True) You need a variety of nutrients to stay healthy. You can get
nutrients by eating foods from each of the 4 food groups every
(False) Meat is an important food. Pork for example provides high
protein, iron, zinc, thiamin and other essential nutrients.
the Action Tips section for ways to reduce the fat in your diet.