Fat is an essential nutrient that your body needs to be healthy. There are three different types: saturated fat, unsaturated fat, and trans fat. Some fats are healthier than others.

Unsaturated fat is healthy fat. It is found in foods like:

  • Olives and olive oil
  • Avocados
  • Nuts and seeds
  • Nut and seed butters
  • Fish (salmon, tuna, anchovies)

Saturated fat should be limited. Eating too much is not good for your health. It is found in foods like:

  • Beef and pork
  • Poultry skin
  • Butter
  • Hot dogs, bologna, and bacon

Trans fat is bad for your health. It is recommended to avoid trans fat. It is found in foods like:

  • Solid margarine
  • Shortening
  • Powdered coffee creamer
  • Fast food and convenience foods
  • Pre-made baked goods (cakes, cookies, and donuts)

Eating too much fat can lead to weight gain, heart disease, and obesity. Read the Nutrition Facts Label to help you choose foods low in saturated and trans fats.

Here are some ways to reduce your intake of unhealthy fats:

  • 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.
  • Use cooking spray and oils (such as olive or canola) when cooking instead of butter, margarine, lard, and shortening.

The current WIC food package provides whole fat options for children 1-2 years old and low-fat or fat-free options for women and children two years of age and older. For more information on the WIC food package go to WIC Food Packages.

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