Good-for-You Fats

The truth is, Lemon Vinaigrette is actually very good for you, with only 85 calories per serving, and it is rich in healthful monounsaturated fat from olive oil. So forget percentages. Here's what you should know.

• Balance your daily calorie intake with physical activity.
• Eat fiber-rich carbs (including whole grains, fruits, and vegetables), unsaturated fats, and lean meats.
• Increase your calcium intake to 1,000mg to 1,200mg a day (for adults) to keep your bones strong and help prevent osteoporosis.
• Try to keep your sodium intake below 2,300mg per day.

Facts About Fats
With all the confusing hype about what to eat (or what not to eat), it’s hard to know what to do. Make better choices with this helpful guide.

• Monounsaturated fat: Found in cooking oils, such as olive, peanut, and canola, this heart-healthy fat may help reduce “bad” cholesterol levels and lower the risk of heart disease. Other sources include avocados and most nuts.
• Polyunsaturated fat: Good sources include vegetable, safflower, corn, sunflower, soy, and cottonseed oils. Health benefits are similar to those of monounsaturated fat.
• Omega-3 fatty acids: These polyunsaturated fats are mostly found in seafood, such as salmon, mackerel, tuna, and herring. Walnuts and flaxseeds also contain omega-3 fatty acids. Eating fish regularly may help reduce the risk of coronary artery disease by 50%.
• Saturated fat: This solid fat is mostly found in animal products, such as beef, poultry, pork, butter, and whole milk. Other sources include tropical oils, such as coconut and palm oils. Too much may increase bad cholesterol, raising the risk of heart disease and stroke. Limit your intake to less than 10% of your total daily calories.
• Trans fat: Also known as hydrogenated fat, trans fat is commonly found in vegetable shortening, some margarines, and commercial baked goods. Because it has health risks similar to saturated fat, keep your intake as low as possible.