Top 5 Sources of Bad Fats

1. Animal Products. Any fat that comes from an animal will be high in saturated fat. This includes meat, milk, cheese, butter and cream. Most of these products come in low fat versions which sometimes taste the same as the original. Butter can also be substituted for spreads made out of vegetable oils and contain almost no saturated fats.

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2. Fast Food. Most meals at fast food restaurants contain more saturated fat than you are supposed to get in an entire day. The recommendation is that you only get 10% of your calories from saturated fat. If you are on a 2000 calorie diet, 10% is about 20 grams of saturated fat (or about 200 calories). Most fast food restaurants now have nutrition information that you should take advantage of. Check the label before you buy it. Chicken sandwiches will almost always have less saturated fat (and calories) than hamburgers. Skip the cheese and bacon for even less fat.

3. Meat. Meat can contain a large amount of fat depending on the cut that you select. Beef and pork products are typically the highest in fat content and most of it is saturated. There are always lean alternatives that contain less fat. Fish is a great alternative to beef and pork. Fish is low in saturated fat while high in the unsaturated (healthy) kind.

4. Hydrogenated Oils. Hydrogenated oils contribute to trans fat in food. Sources include most junk foods, non-natural peanut butter, fast food, vegetable shortening and margarine. Be sure to check the ingredients list and make sure that hydrogenated or partially hydrogenated oil isn't listed.

5. Coconut and Palm Oils. Even though they come from plants, coconut and palm oils are high in saturated fat. Avoid using these for cooking and instead try using canola oil.