Reading labels

In the United States, the Nutrition Facts panel on a product calls out the total fat in each serving. Under total fat amount, you will see amounts listed for saturated fat and trans fat, even if the amount is zero. You also may see amounts listed for polyunsaturated fats or monounsaturated fat.

For saturated fat, aim for less than 2 grams per serving. Saturated fats can add up quickly in foods that combine ingredients, such as meat and dairy products. Examples are tacos, cheeseburgers and Cobb salad. Baked goods with butter, full-fat ice cream and other desserts are also popular sources of saturated fats. Look at serving sizes and saturated fat amounts in the Nutrition Facts panel on products or menus when you're planning a treat or meals.

In the ingredient list, items that have "partially" in the name likely contribute trans fats to the product. Examples are partially hydrogenated palm oil or partially hydrogenated sunflower oil. Trans fats found naturally in meat or dairy won't be listed separately.

Baked goods, snack crackers or chips, and fried items commonly have ingredients with saturated fats in the United States and trans fats where those ingredients are still used.