Get most of your calories from plant foods (grains, fruits, vegetables). If you eat foods high in saturated fat for a special occasion, return to foods that are low in saturated fat the next day.
Pats and Oils
1. Choose vegetable oils rather than solid fats (meat and dairy fats, shortening).
2. If you need fewer calories, decrease the amount of fat you use in cooking and at the table.
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Meat, Poultry, Fish, Shellfish, Eggs, Beans, and Nuts
3. Choose 2 to 3 servings of fish, shellfish, lean poultry, other lean meats, beans, or nuts daily. Trim fat from meat and take skin off poultry. Choose dry beans, peas, or lentils often.
4. Limit your intake of high-fat processed meats such as bacon, sausages, salami, bologna, and other cold cuts. Try the lower fat varieties (check the Nutrition Facts Label).
5. Limit your intake of liver and other organ meats. Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat.
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Dairy Products
1. Choose fat-free or low-fat milk, fat-free or low-fat yogurt, and low-fat cheese most often. Try switching from whole to fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same.
Prepared Foods
1. Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Choose foods lower in saturated fat and cholesterol.
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Foods at Restaurants or Other Eating Establishments
2. Choose fish or lean meats as suggested above. Limit ground meat and fatty processed meats, marbled steaks, and cheese.
3. Limit your intake of foods with creamy sauces, and add little or no butter to your food.
4. Choose fruits as desserts most often.
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Following the tips in the INDEX above will help you keep your intake of saturated fat at less than 10 percent of calories. They will also help you keep your cholesterol intake less than the Daily Value of 300 mg/day listed on the Nutrition Facts Label. If you want more flexibility, see INDEX 17, below, to find out your saturated fat limit in grams. The maximum number of saturated fat grams depends on the amount of calories you get daily. Use Nutrition Facts Labels to find out how much saturated fat is in prepared foods. If you choose one food that is higher in saturated fat, make your other choices lower in saturated fat. This will help you stay under your saturated fat limit for the day.