Fats and Cholesterol by Paula Ford-Martin

Saturated fat, dietary cholesterol, and trans fatty acids (or trans fats) all raise blood cholesterol levels and the risk of heart disease, which is why their use should be limited. Unsaturated fats raise “good” cholesterol (HDL) levels while lowering bad (LDL) cholesterol levels, making them heart protective. Unsaturated fats are either polyunsaturated or monounsaturated, depending on their chemical structure. Table 6-1 has information on what fats are found in what foods. Remember that all fats are high in calories, so even unsaturated fats should be used in moderation.

Table 6-1: Sources of Dietary Fat and Cholesterol

Saturated Fats

Dietary Cholesterol

Trans Fatty Acids (Trans Fats)

Unsaturated Fats

Sources of Unsaturated Fat

Fatty coldwater fish (such as salmon, tuna, mackerel, sardines)**

Vegetable-based oils (such as sunflower, safflower, canola, soybean)

Nuts and nut oils (such as almonds, peanuts, hazelnuts, walnuts, pecans)

Flaxseed and flax oils

Avocados

Foods High in Saturated Fats	Better Choices
In general, the more liquid the margarine or spread, the fewer trans fats it contains.	Fish are an excellent source of omega-3 fatty acids. However, they can also be high in methylmercury, which can be neurotoxic to the central nervous system of young children and fetuses. Therefore, the FDA and EPA recommend that fish consumption of young children and pregnant women be no more than twelve ounces weekly and should exclude swordfish, king mackerel, shark, and tilefish.
Whole milk and full-fat cheese and ice cream	Lower-fat or fat-free versions; frozen yogurt
Butter, lard, and tropical oils	Unsaturated cooking oils like olive and sunflower, liquid margarines or spreads free of trans fats
Fatty cuts of meat and poultry skin	Leaner beef cuts, poultry with skin removed
Foods High in Cholesterol	Better Choices
Egg yolks	Egg whites only, or EggBeaters (Note: Egg yolks are fine in moderation, since they contain vitamins A, D, and E.)
Full-fat milk, cheese, and ice cream	Lower-fat or fat-free versions; frozen yogurt
Liver and other organ meats	Skinless poultry or lean cuts of beef
Foods High in Trans Fats	Better Choices
Some baked goods and chips	Products without hydrogenated or partially hydrogenated fats listed on the label
Some margarines and shortenings*	Unsaturated oils or those margarines labeled as being free of trans fats
Some fried fast foods	Cook at home in unsaturated oils, or opt for grilled menu choices

Omega-3 Fatty Acids

Both children and adults should have a regular dietary source of omega-3 fatty acids. These essential dietary components lower heart-disease risk and may play a role in the treatment of some mental disorders. The omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found in green leafy vegetables, flaxseed and flaxseed oil, canola oil, soybean oil, walnuts, and Brazil nuts. EPA and DHA are found in coldwater fish and in fish oil. DHA is also found in breast milk. It is essential to an infant's brain and eye development.

Recommendations

The Dietary Guidelines for Americans recommends that total daily fat intake be limited to 30 percent of calories or less, with no more than 10 percent of that being saturated fats. Cholesterol should be limited to 300 mg daily. The DRI 2002 recommends a slightly broader range for total fat intake — between 30 to 40 percent of daily calories for children between one and three, and between 25 to 35 percent for those between four and eighteen. There is no specified limit for saturated fat and cholesterol.

THE EVERYTHING PARENT'S GUIDE TO THE OVERWEIGHT CHILD

By Paula Ford-Martin

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