Understanding Saturated Fat and MyPlate
Saturated fat is a type of fat that is typically solid at room temperature. Diets high in saturated fat can increase levels of LDL, or “bad,” cholesterol, which can raise the risk of heart disease and stroke. The MyPlate framework categorizes food into five main groups: Fruits, Vegetables, Grains, Protein Foods, and Dairy, plus a category for oils. While all groups contribute nutrients, they vary significantly in their saturated fat content. Oils are not a food group but are included in dietary guidance, with MyPlate noting that some, like coconut and palm oils, are high in saturated fat. However, when considering the major food groups, two stand out as the primary contributors of saturated fat, especially when high-fat options are chosen.
The Two Main Culprits: Protein Foods and Dairy
When examining the five core food groups, the Protein Foods and Dairy groups are the most significant sources of saturated fat. The fat content in these groups varies dramatically depending on the specific food choices.
The Protein Foods Group
The Protein Foods group includes meat, poultry, seafood, eggs, nuts, seeds, and soy products. MyPlate emphasizes varying protein sources and choosing lean options to manage saturated fat intake. Fatty meats, such as regular ground beef, sausage, bacon, and poultry with skin, are high in saturated fat. Leaner options like skinless poultry, fish, beans, and nuts are lower in saturated fat.
The Dairy Group
The Dairy group consists of milk, yogurt, cheese, and fortified soy milk. Full-fat dairy items like whole milk and full-fat cheese are significant sources of saturated fat. MyPlate recommends choosing fat-free or low-fat options to reduce saturated fat while still getting essential nutrients.
Comparison of Saturated Fat Choices within MyPlate Groups
| Food Group | High Saturated Fat Options | Low Saturated Fat Options |
|---|---|---|
| Protein Foods | Fatty cuts of beef, pork, and lamb; regular ground beef; sausage; hot dogs; bacon; poultry with skin | Skinless poultry; fish (especially rich in omega-3s); beans; lentils; nuts; seeds; soy products |
| Dairy | Whole milk; full-fat cheeses; cream; ice cream | Fat-free or low-fat (1%) milk; low-fat or nonfat yogurt; low-fat cheese |
| Grains | Croissants; doughnuts; high-fat crackers | Whole-grain breads; oatmeal; brown rice; whole-wheat pasta |
| Vegetables | Fried vegetables; vegetables with butter or cheese sauces | Raw or steamed vegetables; vegetables with herbs or lemon juice |
| Fruits | Fruits in pastries or pies; coconut | Whole fruits; canned fruit in water; dried fruit |
Strategies for Reducing Saturated Fat Intake
Reducing saturated fat intake from these groups involves making intentional swaps. The USDA and Dietary Guidelines for Americans provide guidance on making healthier choices.
Practical Swaps for a Healthier Diet
- Protein Swaps: Choose lean ground beef or plant-based options instead of regular ground beef, or lean turkey sausage over bacon. Opt for grilled, skinless chicken over fried.
- Dairy Swaps: Select skim or 1% milk instead of whole milk, and low-fat cheese or nonfat yogurt over full-fat versions.
- Cooking Swaps: Use healthy oils like olive or canola instead of butter and choose baking, broiling, or grilling over frying. Trim visible fat from meat.
Conclusion
While the Protein Foods and Dairy groups can be significant sources of saturated fat, the amount depends on specific food choices. By selecting lean protein options and low-fat or fat-free dairy, you can effectively reduce saturated fat intake and support heart health in line with MyPlate recommendations.
