EXAMINING TOTAL FAT ON THE NUTRITION FACTS LABEL

IN THIS third column on the Nutrition Facts label, I discuss saturated fat and trans fat, both of which appear on the label. Fat, a macronutrient, is part of the cell membrane and is needed for proper growth and development. It aids in the absorption of the fat-soluble vitamins A, D, E and K, and fat is used in blood clotting, nervous system function, reproduction and immune response.

That said, because fat provides taste and texture to food, we often consume it in excess, which can lead to systemic and ocular diseases, such as diabetes and AMD, respectively. Also, fat has two times more calories per gram than both carbohydrates and protein. Thus, the FDA recommends consuming 65 grams of fat per day, based on a 2,000 calorie diet, or 20% to 35% of calories from fat for adults.

Here’s a look at the components of total fat and tips for decreasing consumption.

SATURATED FAT

This fat is found in beef, chicken, pork, cream, whole milk, butter and ice cream. Saturated fat can raise low density lipoprotein (LDL cholesterol) in the blood, which can increase the risk for cardiovascular disease.

Because the human body makes more saturated fat than it needs, we don’t need it from food. Still, most people eat more than the FDA’s recommendations of less than 10% calories per day.

TRANS FAT

This one raises LDL cholesterol and lowers high-density lipoprotein (HDL cholesterol). It also has pro-inflammatory effects (think dry eye disease) and can contribute to insulin resistance.

Historically, trans fat was used in processed foods to provide improved texture, shelf life and flavor stability. However, in 2006, all trans fats were required to be written on food labels, and in 2015 the FDA passed a law banning food manufacturers from adding partially hydrogenated oils to processed foods, which make them more solid and resistant to spoiling.

DECREASING TOTAL FAT

You and your patients should limit saturated fat to less than 10% of your calories per day, or 20 grams for a 2,000 calorie per-day diet. To do this, examine the saturated fat content of foods you enjoy, and adjust.

For example, an 8 ounce piece of USDA prime rib has 25 grams of saturated fat. Why not purchase a 6 ounce one instead? Or, why not replace it with an 8 ounce boneless, skinless chicken breast or 8 ounce serving of salmon, which contains less than 2 grams of saturated fat?

Trans fats have no safe consumption levels, so avoid them completely. Even if a food is labeled “Trans fat free,” it may still contain trace amounts. Thus, avoid foods, such as solid margarine, shortening and pre-packaged processed baked goods.

Finally, choose lean meats and poultry, trim or drain fat, remove poultry skin before eating, broil, grill or steam foods vs. frying them, and limit desserts. OM

DR. CAPOGNA is the founder of Eye Wellness and co-author of “Eyefoods: A Food Plan for Healthy Eyes,” “Eyefoods for Kids: A Tasty Guide to Nutrition and Eye Health” and author of “Cooking with Eyefoods: Recipes to Protect Your Eyes From Blue Light.” Her mission is to inspire and educate eye care professionals and the public about the power of ocular nutrition and prevention. E-mail her at lcapogna@cogeco.ca.