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FATTY ACIDS AND TRIGLYCERIDES: FOOD SOURCES
Some fats are “visible,” as in butter, shortenings, oils, and between and around muscle fibers in meat. Others are “invisible,” as in milk, egg yolk, and food mixtures. The meat and milk groups furnish about half of the fat in our diets. Visible fats and oils are the next important source of fats. The vegetable-fruit group (except olives and avocado) and the bread-cereal group are very low in fat.
The food sources of specific categories of lipids follow.
High in saturated fatty acids
Whole milk, cream, ice cream, cheeses made from whole milk, egg yolk
Medium fat or fatty meats: beef, lamb, pork, ham
Bacon, beef tallow, butter, coconut oil, lamb fat, lard, regular margarine, salt pork, hydrogenated shortenings
Chocolate, chocolate candy, cakes, cookies, pies, rich puddings
High in polyunsaturated fatty acids
Vegetable oils: safflower, corn, cottonseed, soybean, sesame, sunflower
Salad dressings made from the above oils: mayonnaise, French, and others
Special margarines: liquid oil listed first on label
Fatty fish: salmon, tuna, herring
Sources of cholesterol
High: egg yolk, liver, sweetbreads, brains, kidney, heart, fish roe, shrimp
Moderate: whole milk, whole-milk cheeses, cream, ice cream, butter, meat, poultry, fish, clams, crab, oysters, scallops
Low: non-fat milk, cheeses made from skim milk, nonfat yogurt
Absent: egg white; plant foods.
*27/234/5*

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