Also, heat can destroy some nutrients, so don't overcook. Use fresh foods as soon as possible to avoid loss of vitamins. Season vegetables with herbs and spices instead of high-fat sauces, butter or margarine. Use skim or low-fat milk in place of whole milk in puddings, soups, and baked products. The recommendation is that no more than 30 percent of total calories come from fat.
Food labels list fat in grams.
The Dietary Guidelines say that the many nutrients you need should come from a variety of foods, not from a few highly fortified foods or supplements. A good way to ensure variety is to choose foods each day from the five major food groups. Finally, the guidelines are meant for the average person, cautions Walter H. Glinsmann, M.D., FDA's associate director for clinical nutrition. Almost nobody is average, he says. Lifestyle, genetics and conditions such as pregnancy or disease can also affect a person's nutritional needs, he explains.