Decrease the fat in your diet

Read the food labels

Read the nutrition information.

Look for the amount of saturated fat, total fat, cholesterol, and calories in one serving. Compare similar products to find one with the smallest amounts.

Look at the ingredients.

All food labels list the product's ingredients in order by weight. The ingredient in the greatest amount is listed first. The ingredient in the least amount is listed last. Choose foods low in saturated fat or total fat by limiting your use of products that list any fat or oil first -- or that list many fat and oil ingredients. If you are watching your sodium intake, do the same for sodium or salt. Use the chart below to find the sources of saturated fat and cholesterol in foods as they may appear in the list of ingredients.

Sources of Saturated Fat & Cholesterol

Animal fat Lamb fat

Cream Cocoa butter

Palm kernel oil Vegetable oil

Bacon fat Hydrogenated vegetable oil

Egg and egg-yolk solids Chicken fat

Palm Oil Turkey fat

Beef fat Hardened fat or oil

Ham fat Butter

Pork fat Meat fat

Vegetable shortening Coconut oil

Coconut Whole milk solids

Lard

Foods to Choose When You Shop

Meat, Poultry, Fish and Shellfish

Lean cuts of meat
Beef: eye of round, top round
Pork: tenderloin, sirloin, top loin
Veal: shoulder, ground veal, cutlets, sirloin
Lamb: leg-shank
Lean or extra lean ham and ground beef
Chicken or turkey (remove skin)
Fish
Shellfish

Dairy Foods

Skim or 1% milk
Cheeses* labeled "reduced fat," "low fat," "light," "part-skim," or "fat free"
Low fat or non-fat yogurt

Fats and Oils

Margarine (diet, tub, liquid)
Vegetable oils (like canola, corn, olive, peanut, safflower, or sesame)
Low fat peanut butter

Fruits and Vegetables

Fruits: fresh, frozen, canned, or dried
Vegetables: fresh, frozen, or canned without cream or cheese sauces
Juices: fresh or frozen

Breads, Cereals, Rice, Pasta, and Dry Peas & Beans

Breads* (like whole wheat, rye, pumpernickel, or white)
Buns, dinner rolls, bagels, English muffins, pita breads*
Low fat crackers (like bread sticks or saltines)*
Tortillas
Hot & cold cereals* (except granola and meusli)
Plain pasta (like spaghetti or macaroni)
Rice
Dry peas & beans (like black-eyed peas, chick peas, kidney beans, lentils, navy beans, soybeans, or split peas)
Refried beans made with vegetable oil (instead of lard)
Tofu

Sweets & Snacks

Low fat cookies (like animal crackers, graham crackers, fig other fruit bars, ginger snaps, vanilla & lemon wafers, or devil's food cookies)
Angel food and other low fat cakes
Frozen yogurt, fruit ices, ice milk, or sherbet
Pudding made with skim or 1% milk or gelatin desserts
Popcorn without butter, pretzels, or baked tortilla chips*

*If you are watching your sodium intake, be sure to check the labels to find low-sodium products.

(Reprinted with permission from the National Institute of Health)

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