How to Read Food Labels for Healthy Eating : Saturated Fat on Food Labels


Hi. My name is Brenda Thompson, registered
dietitian and owner of Life Skills Nutrition. In this segment, I’m going to talk about fat,
saturated fat and transfat. To find those nutrients in your foods, to find out how much
of that nutrient is in your food, you want to look at the nutrition fact sheet. And,
here it will list the total fat. The fats that are required to be on the food label
by the FDA are the saturated fat (these are the fats that you really want to limit because
when you consume a large amount of saturated fats you increase your chances of heart disease).
Also trans fats…this is a new fat that just got put on the food label. It also can cause
heart disease if eaten in large amounts. Polyunsaturated fats are fats that are very healthy for us,
however we do want to eat them in moderation. Omega three fatty acids are in the news a
lot lately and in the media. They are polyunsaturated fat. Monounsaturated fat are listed here also
and they are a very healthy fat. Usually you’ll see monounsaturated fats high in oils like
olive oil. Fats are found in very small amounts on the food guide pyramid in the grains group.
Fruits and vegetables have very, very small traceable amounts, and then of course oils,
here. Milk fat is found in the one-percent, two-percent, and whole milk as well as other
dairy options. Then, it is also found in meat. When you want to try to decrease your saturated
fat, you want to choose lean meats and take off the skin on poultry. And then, consume
some fish as well and adding dried beans and legumes to your diet is another great way
to decrease the fat in your diet.