Small amounts of fat and oils every day are ok for the energy they provide. Limit fats and oils high in saturated fat to 10% of total daily calories, cholesterol to 300mg per day, and avoidtrans-fats. These extra calories can lead to weight gain, heart disease and obesity. Read the label to choose foods low in saturated and trans-fats and cholesterol.

Not sure how much fat or saturated fat you should eat each day? Go to MyPlate to find out your recommended total calories per day. The chart below lists grams of total fat and saturated fat per day by total calories per day.

Calories per Day Grams of Total Fat per Day Grams of Total Saturated Fat per Day
2000 67 22
1800 60 20
1500 50 17
1200 40 13

Want to know the amounts of saturated fat, trans-fat and cholesterol in a food? Look in the USDA National Nutrient Database

Types of fats:

  • saturated fat - solid at room temperature. Found mostly in animal-based food products.
  • trans-fat - made when liquid vegetable oil is processed to become solid.
  • cholesterol - fatty substance found only in animal-based products like egg yolks and whole milk.

Here are some ways to reduce your fat intake:

  • Choose low-fat and fat-free dairy products
  • Choose lean meat, poultry (without the skin) and fish
  • Use low fat cooking methods like baking, broiling, grilling and stir-frying

The current WIC food package provides foods that are low in fat. For more information on the WIC food package go to WIC Food Packages.

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