Fat and Cholesterol: Planning a Healthy Diet

Which fats are found in which foods?

Saturated fat is found mainly in foods that come from animals. Whole milk dairy products, such as butter, cheese, milk, cream, and ice cream, contain high amounts of saturated fat. The fat in meat and poultry skin also is loaded with saturated fat. A few vegetable fats -- coconut oil, cocoa butter, palm kernel oil, and palm oil -- are also high in saturated fat.

Remember: Saturated fat boosts your blood cholesterol level more than anything else in your diet. Eating less saturated fat is the best way to lower your blood cholesterol level.

Unsaturated fat does not raise blood cholesterol levels. But, like all fats, it provides 9 calories per gram and so can lead to people who eat too much becoming overweight.

One type of unsaturated fat is polyunsaturated fat, which is found in many cooking and salad oils, and in some margarines. Another type is monounsaturated fat, which is found in olive, canola, and peanut oils.

Cholesterol is found only in foods that come from animals. Eating less cholesterol will help lower blood cholesterol levels in most people.

The Healthy Diet: Back To Basics

Food Group/Daily Servings	What Counts As A Serving*
BREADS, CEREALS, RICE, AND PASTA 6-11 servings	1 slice bread 1/2 bun or bagel 1 ounce dry cereal 1/2 cup cooked cereal, rice, pasta
VEGETABLES 3-5 servings	1 cup raw leafy greens 1/2 cup other vegetables 3/4 cup vegetable juice
FRUITS 2-4 servings	1 medium apple, banana, orange 1/2 cup fruit--fresh, cooked, canned 3/4 cup juice
MILK, YOGURT, AND CHEESE 2-3 servings	1 cup milk (skim or low fat) 8 ounces low fat yogurt 1 1/2 ounces low fat natural cheese 2 ounces low fat processed cheese
MEAT, POULTRY, FISH, DRY BEANS AND PEAS, EGGS, NUTS, AND SEEDS 2-3 servings	This totals up to 6 ounces of cooked lean meat, poultry, or fish per day Count 1/2 cup cooked dry beans, or 2 Tbsp peanut butter, or 1/3 cup of nuts as 1 ounce of meat Limit egg yolks and organ meats
FATS, OILS, AND SWEETS	Use sparingly

* These serving sizes may differ from those on the Nutrition Facts labels on packaged foods.

Source: Dietary Guidelines of Americans, U.S. Department of Agriculture/U.S. Department of Health and Human Services, 1995.

Each year, Medical College of Wisconsin physicians care for more than 180,000 patients, representing nearly 500,000 patient visits. Medical College physicians practice at Children's Hospital of Wisconsin, Froedtert Memorial Lutheran Hospital, the Milwaukee VA Medical Center, and many other hospitals and clinics in Milwaukee and southeastern Wisconsin.