Dietitians of Canada

Dietary Fats

Background

Fat is an essential nutrient for good health. It is easy to get too much or the wrong kind of fat. Dietitians can help people make decisions about the right type and amount of fat for their individual health needs.

Position

Dietitians of Canada and the American Dietetic Association developed a joint position paper on dietary fat.

Here are some of the findings from the position paper.

• For optimal health, it is important to reduce the intake of total fat, saturated and trans fat, and choose unsaturated fat instead.
• Based on a 2,000 calorie intake total fat intake should be 20-35% of calories. To meet these recommendations, a healthy eating plan should include:
  • Fruits and vegetables
  • Whole grains
  • Legumes
  • Nuts and seeds
  • Lean protein (lean meats, poultry)
  • Low fat dairy products
  • Fish (especially fatty fish)
  • Unsaturated oils
• Monounsaturated fat, such as olive oil and canola oil, should be the main source of fat. When it replaces saturated fat, LDL cholesterol levels can be reduced.
• Polyunsaturated fat such as that found in corn or sunflower seed oil, should make up 3-10% of total fat. Omega-3 fats, found in fish, should be increased.
• Saturated fat, found in meats and higher fat dairy products should be reduced to no more than 10 percent of calories. Too much saturated fat raises LDL cholesterol levels.
• Industrially produced trans fat found in shortenings, hard margarines and commercially baked products, should be reduced as low as possible. High intakes of trans fat are linked with increased risk of heart disease and heart attacks.
  

Actions

In 2007, DC partnered with the American Dietetic Association. Together they issued a position paper on dietary fat. This position paper has provided a basis for dietitians to advocate for reduced trans fats in Canadian foods and to educate consumers about choosing healthier fats.