The Truth About ‘The Hidden Fat’ in Your Diet

17. June 2014 by NutriHelp
Categories: Nutrition | Tags: , | Leave Comments

When was the last time you ate only a pack of potato chips, just 10 fries, or a single slice of pizza? Tasty but not healthy!

It’s important to pay attention to how many fat grams you eat each day to make sure you’re getting just the right amount of fat in your diet and no more.

The recommendation is that no more than 30% of your daily calories should come from fat, says Anne Wolf, RD, a researcher at the University Of Virginia School Of Medicine. Based on the average daily total intake of 2,000 calories, this means we should eat less than 65 grams of fat each day. “Typically we’re eating well over what we need,” notes Wolf.

There are two kinds of fats, commonly considered “good” and “bad” fats. Saturated and trans fats are bad, as they are linked to a number of health problems, like heart disease, diabetes, and obesity.

When tracking the fat content of your meals, make sure that most of your fat intake is in the form of unsaturated fats, that less than 20 grams are coming from saturated fats, and that hardly any are from trans-fat.

You may not realize that many other foods are loaded with hidden fat:

  • Movie theater popcorn (because of the way it’s processed)
  • Packaged meals with added sauces, butter, or oil
  • Highly marbled red meats, including some cuts of beef and lamb — that white marbling is fat
  • Chicken and other poultry if the skin is eaten
  • Salad dressings

Perhaps the biggest hidden sources of fats to watch out for are prepackaged snack foods and meals. They often contain dangerous trans fats — frequently listed as partially hydrogenated oil or vegetable shortening in the ingredients — because they give these foods a longer shelf life. Trans fats are particularly unhealthy for your heart and cholesterol levels and should be avoided as much as possible.

While you might know that olive and vegetable oils are high in fat, so are nuts, olives, avocados, and certain fish like salmon, mackerel and sardines. These foods contain the good, unsaturated fats — just monitor how much you eat to control your weight.

If you’re not careful, you could exceed your entire daily fat allowance by lunchtime! Keep an eye on your fat intake, and opt for unsaturated fats in place of saturated and trans fats. Your health, your heart, and your waistline will thank you. Some great foods to try out, I have posted below:



Try it and live healthy. ask me about your diet plans.

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