Navigating Nutrition Labels: The Truth About Dietary Fats
— Jen Spann, University of Maine Dietetic Intern and Kate Yerxa, MS, RD, Extension Professor University of Maine Cooperative Extension
Reading a nutrition label can seem overwhelming, so we’re here to help! Here are a few key points to keep in mind:
- Nutrition facts labels are based on a 2,000 calorie diet.
- All amounts listed are based on the serving size of that food item.
Daily Value (%DV) for total fat is 78 grams per day.
Total Fat includes saturated, unsaturated, and trans fat.
- ≤5% Daily Value per serving is considered low.
- ≥20% Daily Value per serving is considered high.
Saturated Fat should make up 10% or less of your daily calories.
Trans Fat has no %DV and intake should be kept as low as possible.
Dietary fat provides 9 calories per gram.
What is dietary fat and why is it important?
Dietary fats are a major component of the human diet. Fats provide food with texture and flavor and contribute to feelings of fullness. In the body, fats are used as a source of stored energy, are important for proper cell development, and assist in the absorption of fat-soluble vitamins A, D, E, and K. Dietary fats play an essential role in nervous system function, blood clotting, reproduction, and immune function. Fat storage in the body serves as an energy source, is a cushion for our organs, and helps our bodies regulate temperature. Consuming a diet that is too low in dietary fat may result in vitamin deficiencies and negatively impact immune function, wound healing, and growth. Alternatively, a dietary pattern high in fat is associated with an increased risk of developing cardiovascular disease.
Types of Dietary Fat & Their Impacts on Health
Saturated Fat
- Found primarily in animal products
- Meat, poultry, and higher-fat dairy products
- Baked goods, condiments, salad dressings, gravies, and many processed snack foods also often contain saturated fats
- Tropical plant oils – palm and coconut oil
- Typically solid at room temperature
- Diets higher in saturated fat are associated with negative health outcomes
Unsaturated Fat
- Found primarily in plant products
- Avocados, nuts, seeds, olives, soft margarines and vegetable oils
- Fish such as salmon and tuna are also good sources
- Typically liquid at room temperature
- Diets higher in unsaturated fat are associated with better health outcomes
Trans Fat
- Found naturally in small amounts in dairy products, beef and lamb
- Artificially formed trans fats are called partially hydrogenated oils
- This was used to improve texture, flavor, and shelf-life of products
- It is no longer recognized as safe by the FDA and was phased out
- Trans fats have detrimental effects on health and should be avoided
Five Ways to Reduce Saturated Fat Intake
- Choose lean cuts of meat and poultry, trim or drain fat from meats before or after cooking, and remove poultry skin before eating.
- Incorporate plant sources of protein into your dietary pattern such as beans, peas, lentils, and tofu.
- Substitute full-fat dairy products with low-fat or fat-free dairy products such as low-fat yogurt and skim or 1% milk.
- Cook and bake with liquid oils high in unsaturated fats such as olive oil, avocado oil, and canola oil in place of butter, lard, or shortening.
- Limit your intake of baked goods, desserts, fried foods, and snack foods.