Plus alternatives, tips to cut back and what to look for on labels.
Fat is an important and nutritious part of our diets.
What types of fats to include, however, is another conversation.
Getty Images / Oscar Wong
Too much saturated fat can lead to an increased risk for cardiovascular disease and other health problems.
(Learn more about thedifference between saturated fat and unsaturated fat.)
TheDietary Guidelines for Americansare updated by the USDA every five years.
The most recent 2020-2025 report suggests that 10% or less of your daily calories come from saturated fats.
In an average 2,000 calorie diet, that equates to about 22 grams of saturated fat per day.
But how much is that really?
And what does it look like on your plate?
Here are the top ten sources of saturated fats in our diet.
Adding creamy spreads, like mayonnaise, can increase the saturated fat, as well.
Sandwiches contribute 19% of the saturated fats in our diets.
Restaurants serve large portions of meat and cheese, and could add butter or mayonnaise for flavor.
Make your own sandwich that focuses onveggieswith a lean protein like tofu, tempeh or turkey.
Choose a spread likehummusthat adds nutrients, protein and flavor without the saturated fat.
These treats contribute roughly 11% of our saturated fat intake.
This category included foods like ice cream, cakes, pies, doughnuts, cookies, brownies and more.
Enjoy treats in moderation and focus on savoring a smaller portion.
Instead of having dessert every day, try alternatives like having a cup of tea or piece of fruit.
One great way to cut back is by making food from scratch.
Restaurant dishes and packaged food products add more saturated fat that you ever would at home.
Having smaller portions and choosing plain dairy products and adding your own flavors are great ways to cut back.
However, on their own, meat-based mixed dishes only contribute 4% of our saturated fat intake.
Also take a stab at have a few vegetarian days each week where you skip the meat altogether.
Instead of buying chips in a pinch, opt for trail mix or mixed nuts.
You don’t need to cut out cheese altogether to keep your saturated fat consumption in check, though.
To help you cut back, try making your own like ourAvocado Hummus.
They also contribute 3% of our saturated fat intake, which is nothing to lose sleep over.
The Bottom Line
Excessive consumption of saturated fat may lead to heart disease and other health conditions.
