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It’s no secret that the word “fat” strikes fear in the hearts of today’s consumers and it comes as no surprise that products will stop at nothing to ease your worries about the fat in their foods. So, as you shop you’re bound to see everything from cookie dough to chips proudly claiming that they aren’t fatty. For many consumers, these packaging statements are enough to ease their worries but here at Latta we know that packaging just isn’t that simple.
What does it all mean? Read on for the breakdown:
Firstly, the most important thing all consumers should know is that there are three main types of fat; saturated, unsaturated, and trans. While there is always ongoing research about these fats, the general consensus for these three is that unsaturated is good, saturated is OK, and trans is bad. So, on a daily basis your total fat intake should be primarily unsaturated fats, followed by saturated, and then (if any) trans.
The American Heart Association recommends that your total daily fat intake be limited to 25-35% of your total calorie intake. Broken down, these fats should be:
<7% total calories from Saturated fat
<1% total calories Trans fats
and the rest Unsaturated fats.
To calculate how many calories of each fat you should ingest simply multiply the 7% and 1% by your total recommended calorie intake.
So, if your daily recommended caloric intake is 2,000, then you should ingest about 140 calories from saturated fat. To find the number of grams just divide by 9 (the number of calories in 1g of fat). So for a 2,000 calorie/day diet you should ingest around 15g of Saturated fat per day.
Please note that your total recommended calorie intake will vary depending on your age, gender, weight, and activity level. Since calories are simply a unit to measure the energy you receive from ingredients, the recommended amount ingested will be very different for, say, an accountant and a professional swimmer.
Now, back to those claims and what they really mean for you.
Fat free: Contains .5 grams or less of fat per serving.
Low Fat: Contains 3 grams or less of fat per serving.
0 Trans Fat: Contains .5 grams or less of Trans fat.
Reduced Fat: Contains at least 25% lower in fat than a comparable food.
Light: Contains less calories(50%), fat(50%), or sodium(50%) then the original version of the food.
Latta tips:
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Turn that product around – Always make sure to read the product label so you can learn more about the product’s nutritional breakdown. If the product is “Fat free” but contains .5 grams of Trans fat, you know that with one serving you’ve already ingested 1/4th of the recommended daily intake!
Check the serving size –The fat content may seem low but if the serving sizes aren’t realistic (IE: 2 tbsps of ice cream) then you’ll need to multiply by your typical servings. You may be eating a “fat free” product but if you’re prone to eating multiple servings you may actually ingest far more fat than the recommended daily limit!
Check for Trans fat – Trans fats, also known as saturated fat, hydrogenated oil, vegetable shortening or margarine raises your bad (LDL) cholesterol and lowers your good (HDL) cholesterol. Try to limit your intake of this synthetic ingredient whenever possible!
Compare products – For products that claim to be lighter, less, or reduced, read the fine print to determine what the comparison really is. If the original product contains 10x the recommended daily serving of fat then the light version will still be unhealthy!
Stay tuned for future posts about even more packaging statements and an interactive product label to help you become a pro health shopper by following us on Facebook, Twitter and Pinterest. PLUS: Share your own tips and tricks on shopping healthy and unlock special coupons for your favorite probiotic – Latta kefir!
The post What does fat free, low fat, reduced fat, and light really mean? appeared first on Latta Kefir.