June: Get the Facts - Choose Healthy Fat

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Taking NotesAre you trying to improve your diet to reduce your risk for a chronic disease and/or to reduce calories? Take a look at the foods containing fat. They might be your culprit. One gram of fat contains 9 calories, while one gram of either a protein or carbohydrate contains only 4 calories. Less than 30% of our daily calories should come from fat.

We need some fat in our diet to maintain a healthy skin, for normal functioning of the brain and nervous system, to cushion our organs and bones, and for insulation. Also Vitamins A, D, E and K, found in many fruits and vegetables, are fat soluble which means our body needs some fat for these vitamins to be metabolized by the body.

For a healthier diet, select food with unsaturated fats from plants and fish which are liquid at room temperature. These include canola, olive, safflower, soybean and sunflower oil. A few plant oils, including coconut, palm and palm kernel oil are high in saturated fats and should be avoided if possible. Some fast foods are fried in these oils.

Click here for the complete article to learn more about choosing healthy fats.

Contact author Jeanne Murray, Extension Educator in Box Butte County for questions.

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