FAQ

Saturated fats increase LDL ("bad") cholesterol levels and lower HDL ("good") cholesterol levels. Meats, dairy products and many processed foods that are made with lard or palm or coconut oils provide saturated fat. Polyunsaturated fats tend to lower overall cholesterol levels. They are found in oils that are liquid at room temperature, such as corn, safflower, sunflower and soybean oils. Monounsaturated fats help to lower LDL ("bad") cholesterol and increase HDL ("good") cholesterol levels. Olive, canola and peanut oils contain monounsaturated fats.

People tend to forget that fat is an essential nutrient. It provides energy (calories) and essential fatty acids. Fat is needed to absorb the fat-soluble vitamins A, D, E, and K and helps us recognize feelings of fullness so we do not overeat.

The fat recommendations of today (i.e. 20 - 35% of calories from fat) do not apply to children. They need to eat more fat, especially in the very early years, to help them grow and develop properly. Infants actually get about 30 - 40% of their calories from fat through breast milk or formula. Children should gradually cut back on the amount of fat as they get older. Not until they reach their full adult height, in the late teens, should they aim to keep their fat intake between 20 - 35% of calories. Children should be allowed to enjoy higher fat milk (e.g. whole and 2% milk), ice cream, cheese, peanut butter and eggs as part of a healthy diet.

Trans fatty acids are not currently listed on food labels, even though they act like saturated fat. To find out if these cookies contain trans fatty acids, look at the total fat content (7.9 g). Add up the polyunsaturates, monounsaturates, and saturates to get 5.0 g of fat. Subtract this number (5.0 g) from the total fat (7.9 g). The 2.9 gram difference is approximately the amount of trans fatty acids in one serving of 4 cookies.

Eat more grain products, vegetables and fruits. Select lower fat milk and milk products (less than 2% milk fat or butter fat). Cut down on fried foods and use a non-stick fry pan. Use olive or canola oil and non-hydrogenated margarine instead of butter, hard margarine or shortening. When you do use high fat spreads, such as butter, margarine, sandwich spreads and salad dressings, have smaller amounts. Trim or drain fat from meat and remove the skin from chicken and turkey. Limit fatty processed and deli meats, bacon, and sausages. Limit foods that contain hydrogenated fats, such as cookies, snack crackers and chips.

Health Canada recommends that Canadians limit their fat intake to 20 - 35% of total energy intake for the day. For a healthy adult man that means eating 60 - 105 grams of fat per day. A healthy adult woman should aim for 45 - 75 grams of fat per day. People who have conditions, such as heart disease or diabetes will need to aim for even less fat in their diet. One large egg contains just 5 grams of fat of which only 1.5 grams is saturated fat and no trans fat. Eggs can easily fit into your daily fat recommendation.

Trans fatty acids are the fats that form when vegetable oils are hydrogenated. Trans fatty acids act like saturated fats and can increase LDL ("bad") cholesterol levels. They can also decrease HDL ("good") cholesterol levels. Trans fatty acids are found in foods containing hydrogenated oils including some margarines, shortening, French fries, doughnuts, pastries, cookies, crackers, chips, and other processed foods. Hydrogenation is the process that keeps liquid oil solid at room temperature. The best way to avoid trans fatty acids is to limit foods containing hydrogenated oils.

Most Canadians now eat too much fat, especially saturated fat. Research links a high fat intake with heart disease, certain types of cancer, diabetes and obesity. One of the most important changes we need to make to our eating habits is to reduce our total fat intake along with decreasing the amount of saturated and trans fats in our diets.

One large egg contains 5 grams of fat of which only 1.5 grams is saturated fat and no trans fat. Eggs can easily fit into your daily fat recommendation.