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 A Closer Look at Fat and Added Sugars
As you can see, fat and sugars are concentrated in
foods from the Pyramid tip - fats, oils, and sweets. These foods supply
calories, and little or no vitamins and minerals. By using these foods
sparingly, you can have a diet that supplies needed vitamins and minerals
without excess calories.
Some fat or sugar symbols are shown in the food groups. That's to remind you
that some food choices in these food groups can also be high in fat or added
sugars. When choosing foods for a healthful diet, consider that fat and
added sugars in your choices from the food groups, as well as the fats,
oils, and sweets from the Pyramid tip.
Fat
In general, foods that come from animals (milk and meat groups) are
naturally higher in fat than foods that come from plants. But there are many
low fat dairy and lean meat choices available, and these foods can be
prepared in ways that lower fat.
Fruits, vegetables, and grain products are naturally low in fat. But many
popular items are prepared with fat, like french-fried potatoes, or
croissants, making them higher fat choices.
Fruits, vegetables, and grain products are naturally
low in fat. But many popular items are prepared with fat, like french-fried
potatoes, or croissants, making them higher fat choices.
For example:
One Baked Potato
14 French Fries
 
Calories: 120
Calories: 225
Fat: Trace
Fat: 11 grams
Added Sugars
These symbols represent sugars added to foods in
processing or at the table, not the sugars found naturally in fruits and
milk. It's the added sugars that provide calories with few vitamins and
minerals.
Most of the added sugars in the typical American diet come from foods in the
Pyramid tip - soft drinks, candy, jams, jellies, syrups, and table sugar we
add to foods like coffee or cereal.
Added sugars in the food groups come from foods such as ice cream, sweetened
yogurt, chocolate milk, canned or frozen fruit with heavy syrup, an
sweetened bakery products like cakes and cookies. The chart on page 16 shows
you the amounts of added sugars in some popular foods. You may be surprised!
Fat and Sugar Tips:
» Choose
lower fat foods from the food groups most often.
» Go easy on fats and sugars added
to foods in cooking or at the table - butter, margarine, gravy, salad
dressing, sugar, and jelly.
» Choose fewer foods that are high
in sugars - candy, sweet desserts, and soft drinks. back
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