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Fats Necessary in Diet for Good Health & Optimum Nutrition

Weight Loss: Good Fats vs Bad Fats

Dieting can get confusing. Take cooking oil. Cutting the unhealthy oils from the diet can equal great weight loss results and healthy benefits - but cutting out the healthy oils can actually raise health risks.

We call this situation 'When Fats Domino'. Here is a list of the fats you need:

Polyunsaturated Fats - as found in fish and whole grain foods.

Monounsaturated Fats as found in avocados, nuts, and yes, in vegetable oil.

Saturated Fats & Trans Fats: These fats that have been linked to risk of stroke and heart attack are the Saturated Fats as found in meats, dairy foods, coconut oil, and  palm oil.

Dairy Food Group & Fat Content

Skim milk takes a bit of getting used to, but the reduced calories and added calcium benefits are enough to beckon many-a-dieter. Our tip: If you are currently drinking whole milk, step down a notch to 2%. Enjoy that for a couple of weeks before switching to 1%. After allowing time to adjust, step into Skim Milk Village.

If you miss that full-bodied taste, try adding frozen fruits to skim milk then whirling them in your blender. Odds are, you'll never miss the whole.

Food List High in Fat Content

Pie crust, standard-type, prepared from recipe, baked -1 pie shell contains 62.28 fat grams
Candies, white chocolate - 1 cup contains 54.55 fat grams
Candies, semisweet chocolate - 1 cup contains 50.40 fat grams
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds - 1 cup contains 46.57 fat grams
Fast Foods, biscuit, with egg and sausage - 1 biscuit contains 37.39 fat grams
Cheese sauce, prepared from recipe - 1 cup contains 36.26 fat grams
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked - 1 pie shell contains 36.02 fat grams
Nuts, coconut meat, dried (desiccated), sweetened, shredded - 1 cup contains 33.01 fat grams
Fast foods, hamburger; double, regular patty; with condiments - 1 sandwich contains 32.47 fat grams
Cheese, ricotta, whole milk - 1 cup contains 31.93 fat grams
Fast foods, taco - 1 large contains 31.61 fat grams
Fast foods, cheeseburger; single, large patty; with condiments and bacon - 1 sandwich contains 30.93 fat grams
Fast foods, chicken fillet sandwich, plain - 1 sandwich contains 29.45 fat grams
Fast foods, fish sandwich, with tartar sauce and cheese - 1 sandwich contains 28.60 fat grams
Fast foods, croissant, with egg, cheese, and bacon - 1 croissant contains 28.35 fat grams
Fast foods, submarine sandwich, with tuna salad - 1 sandwich, 6" roll contains 27.98 fat grams
Fast foods, hamburger; single, large patty; with condiments and vegetables - 1 sandwich contains 27.36 fat grams
Fast foods, potato, French fried in vegetable oil - 1 large contains 27.24 fat grams
Pie, pecan, prepared from recipe - 1 piece contains 27.08 fat grams
Fast foods, cheeseburger; double, regular patty; plain - 1 sandwich contains 26.97 fat grams
Milk, canned, condensed, sweetened - 1 cup contains 26.62 fat grams
Sauce, homemade, white, medium - 1 cup contains 26.58 fat grams
Fast foods, hamburger; double, large patty; with condiments and vegetables - 1 sandwich contains 26.56 fat grams
Fast foods, clams, breaded and fried - 3/4 cup contains 26.40 fat grams
Pork, fresh, spareribs, separable lean and fat, cooked, braised -  3 oz contains 25.76 fat grams
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted - 3 oz contains 25.35 fat grams
Fast foods, French toast sticks - 5 sticks contains 25.01 fat grams
Fast foods, shrimp, breaded and fried - 6-8 shrimp contains 24.90 fat grams
Duck, domesticated, meat only, cooked, roasted - 1/2 duck contains 24.75 fat grams
Fast foods, Danish pastry, cheese - 1 pastry contains 24.62 fat grams
Snacks, trail mix, tropical - 1 cup contains 23.94 fat grams
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted - 3 oz contains 23.89 fat grams
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted - 3 oz contains 23.89 fat grams
Chicken pot pie, frozen entree, prepared - 1 small pie contains 23.50 fat grams
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised - 3 oz contains 23.17 fat grams
Fast foods, cheeseburger; single, large patty; with condiments and vegetables - 1 sandwich contains 22.69 fat grams
Fast foods, cheeseburger, regular, double patty and bun, plain - 1 sandwich contains 22.29 fat grams
Pie, cherry, prepared from recipe - 1 piece contains 21.96 fat grams
Pie, chocolate crème, commercially prepared - 1 piece contains 21.92 fat grams
Shake, fast food, vanilla - 16 fl oz contains 21.71 fat grams
Fast foods, potato, French fried in vegetable oil - 1 medium contains 21.60 fat grams
Nuts, macadamia nuts, dry roasted, with salt added - 1 oz (10-12 nuts) contains 21.57 fat grams
Fast foods, cheeseburger; double, regular patty, with condiments and vegetables - 1 sandwich contains 21.08 fat grams