GlucoMenu® Tip of the Day:
Confused about dietary fat? The American Diabetes
Association recommends eating no more than 30% of calories from total fat.
This means if you consume 1800 calories daily, no more than 60
grams of fat should be eaten. The type of fat consumed can be of concern as well.
Read on to learn about the different types of fat.
A healthy meal plan includes a moderate amount of total fat focusing on healthier fats. Remember, total
calories consumed are another important consideration for weight control. Fat free does not always mean calorie free.
Christine Carlson, MS, RD, BC-ADM, CDE
- Saturated fat - This type of fat increases risk for
heart disease. Found in butter, meats, coconut oil, etc., saturated
fat should be limited to 10% of your total calories. If you consume
1800 calories per day, limit saturated fat to 20 grams.
- Cholesterol - This is made by animals and therefore
only found in animal products including meats, eggs, and dairy
products. Cholesterol should be limited to 300 mg per day.
- Monounsaturated fat - This is a good fat to include
in your diet. Liquid at room temperature, monounsaturated fat examples
include olive oil and canola oil. Focus on including these fats in
your meal plan.
- Omega-3 fatty acids - A beneficial fat found primarily
in seafood. Omega-3 fatty acids have been found to
have protective effects for heart disease. The American Heart
Association recommends eating seafood twice a week.
- Hydrogenated fat & Trans fat - These are oils that are altered
to make a solid fat. Hydrogenated fats should be limited and are often
found in cookies, crackers, and shortening.
GlucoMenu® Nutrition Director
Christine Carlson, Registered Dietitian &
Certified Diabetes Educator