Top 5 Sources of Bad Fats

1. Anything that comes from an animal will be high in saturated fats. This includes milk, cheese, butter and creams. 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.

2. Most meals at a fast food restaurant probably contain more saturated fat than you are supposed to get in an entire day. It is recommended that you only get 10% of your calories from saturated fat. If you are on a 2000 calorie diet, 10% is roughly 20 grams of saturated fat (200 calories).

3. Meats can contain large amounts of fat depending on the cut that you select. Beef and pork are typically the highest in fat content and most of it is saturated. There are always lean alternatives that contain less fat.

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

5. Coconut oil is the one plant source that has more saturated than unsaturated fat. 1 tbsp contains 13 grams of fat of which 12 grams is saturated. Olive and canola oils are better alternatives.

For information on how to avoid saturated and trans fats, visit the Guide to Dietary Fats. You can also post questions and share your fat cutting experiences at the diet forums.

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