Going low-fat: Main Food Sources of Fats

Meats, including chicken and fish, dairy products, eggs, and other animal products such as mayonnaise are typically very high in fat.

Oils and spreads such as butter, margarine, lard, shortening, and vegetable oils derive close to 100 percent of calories from fat.

Some cooking methods, such as deep-frying, oil sauteeing, and pan-frying, increase the amount of fat in foods to very high levels.

Desserts and snack foods such as chips, cookies, and ice-cream sandwiches are generally high in fat.

Fat from Plants

Fat can also be abundant in a number of foods from plant sources:

• Avocado and guacamole
• Store-bought hummus
• Olives
• Nuts and peanut butter
• Vegan "cheeses"
• Vegan mayonnaise, margarines, or vegan desserts

Hidden Fats

Be a good investigator: Check labels for hidden fats in so-called "healthier" foods. Most of these are also made in low-fat varieties.

• Tortillas, especially flour tortillas
• Refried beans
• Coconut and coconut milk
• Prepackaged meals such as soups, frozen pizzas, and frozen meals
• Canned/bottled/jarred items (which are sometimes canned in oil)

Also visit NutritionMD's information on Making Sense of Fats.