Remember, the 30 percent refers to your total fat intake over time, not single foods or meals. Use the following chart to guide your fat intake. Use the Nutrition Facts panel on the food label to help determine how much fat is in foods. Remember, it's the total fat intake over time that's important. A food high in fat can be part of a healthy diet as long as it's balanced with other lower-fat food choices.
All fats are a combination of saturated, polyunsaturated and monounsaturated fatty acids.
Each of these types of fats have different effects on the body, but all contain nine calories per gram. Blood cholesterol levels are influenced by family history, weight, age, smoking, physical activity and eating habits. Studies have shown that diets which are too high in certain saturated fatty acids and dietary cholesterol can raise blood cholesterol. The Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guidelines for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need.