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Rethink Fats

Rethink Fats

Eat the right types of fats to keep your body healthy and help keep your taste buds satisfied. Use these tips to help you make smart choices about choosing, using, and eating fats for good health.


Check the label first

Read the Nutrition Facts label on packaged foods. Choose products that are lower in saturated fat, since these types of fat are less healthy.

Eat foods with healthy fats

Eat nuts, seeds, and fatty fish like tuna, salmon, and sardines. These foods, as well as vegetable oils like olive and canola, are good sources of unsaturated fat – a healthier fat option.

Limit saturated fat

Build meals around protein foods that are naturally low in saturated fat such as beans, peas, and lentils, as well as soy foods, skinless chicken, seafood, and lean meats.

Skimp on "solid fats"

"Solid fats" such as butter, shortening, and fat from meats are high in unhealthy saturated fats. Switch to olive or canola oil for cooking and trim the fat when possible.

Swap the spread

Switch from butter and cream cheese on your toast to a nut butter or a spread of avocado and a squeeze of lemon. These spreads contain healthier unsaturated fats.

Customize your order

Order baked or steamed options instead of fried foods, especially deep-fried. A dash of hot sauce or a spoonful of salsa adds flavor without adding fat.

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MyPlate.gov is based on the
Dietary Guidelines for Americans, 2020-2025

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