Some dietary fat is needed for good health. According to information from the United States Department of Agriculture, fat supplies energy and essential fatty acids and promotes absorption of the fat-soluble vitamins A, D, E and K. But some research shows high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease.

Information in the Dietary Guidelines for Americans, developed by the United States Departments of Agriculture and Health and Human Services, recommend choosing a diet that provides no more than 30 percent of total calories from fat.

This means the upper limit on the grams of fat in your diet will depend on the calories you need. For example, if one consumes 1600 calories, 30 percent of the calories from fat is 53 grams of fat. If one consumes 2200 calories, 30 percent of calories from fat is 73 grams. On the Nutrition Facts Label, 65 grams of fat is the Daily Value for a 2000 calorie intake.

Some foods and food groups in the Food Guide Pyramid are higher in fat than others. Fats and oils, and some types of desserts and snack foods that contain fat provide calories but few nutrients.

Information in the Dietary Guidelines for Americans, developed by the United States Departments of Agriculture and Health and Human Services, recommend choosing a diet that provides no more than 30 percent of total calories from fat

Some foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group. Choose lower fat options among these foods to reduce fat intake.

This allows you to eat the recommended servings from these groups and increase the amount and variety of grain products, fruits and vegetables in your diet without going over your calorie needs.

For a low-fat, low-cholesterol chowder - try the following USDA recipe:

Fish Chowder
1 lb. haddock fillet, fresh or froze, without skin
1-1/2 C. potatoes, 1/4-inch diced
2 T. onion, chopped
1 C. boiling water
2 T. flour
2 T. water
2 C. skim milk
1/2 tsp. salt
Dash of pepper
1 T. margarine

1. Thaw frozen fish in refrigerator overnight.
2. Cut fish into 1-inch pieces.
3. Add fish, potatoes, and onion to boiling water. Cover and simmer until potatoes are just tender, about 10 minutes. Drain.
4. Mix flour with 2 T. water until smooth. Stir into milk.
5. Add milk mixture, salt, and pepper to fish mixture. Cook, stirring gently, until thickened.
6. Stir in margarine.

Yield: 4 servings, about 1 C. each Nutritional Analysis Per Serving: 205 calories, 3.1 grams total fat, 0.8 grams saturated fat, and 75 milligrams cholesterol.

Variation - Corn Chowder

Omit fish. Cook potatoes and onion in only 1/2 C. boiling water. Do not drain. Drain 12-oz. can vacuum-packed whole kernel corn. Use 2 T. corn liquid in place of 2 T. water. Add corn with milk. Yield: 4 servings, about 1 C. each Nutritional Analysis Per Serving: 180 calories, 3.4 grams total fat, 0.7 grams saturated fat, and 2 milligrams cholesterol.

For more information on the Dietary Guidelines for Americans and the Food Guide Pyramid, visit the USDA Web site at: http://https://www.fns.usda.gov/cnpp

Jananne Finck, Nutrition and Wellness Educator, Springfield Center, University of Illinois Extension, (217) 782-6515 e-mail: finckj@mail.aces.uiuc.edu

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