• March 2026 Newsletter: Saturated Fat: What’s Up With That?

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Saturated Fat: What’s Up With That?

March is National Nutrition Month®, a great time to spread the word about good nutritional strategies for healthier living.

No nutrition education lesson would be complete without a discussion about saturated fat and the role of dietary fat in a healthy diet. Fat is one of the macronutrients (along with protein and carbohydrates) that we need in large amounts, as compared with micronutrients, such as vitamins and minerals. Fat is an essential part of a healthful diet: It provides energy and essential fatty acids while helping the body absorb vitamins.

But consuming excess amounts of fat, particularly saturated fat, is associated with negative health consequences. At 9 calories per gram, all fats are higher in calories compared with carbohydrates and protein (each contains 4 calories per gram), which can contribute to excess weight gain. Consuming too much saturated fat also can increase the risk for cardiovascular disease and potentially lead to a heart attack or stroke.



Read on to learn more about saturated fat, dietary fat, and some of our engaging, one-of-a-kind Health Edco nutrition education materials that are ideal to teach audiences of all ages about the role of fat in a healthy diet.



What Is Saturated Fat?

Saturated fat is one type of dietary fat. It usually is solid at room temperature. Common sources of saturated fat are foods made from animal products such as meats (beef, lamb, pork, and poultry), beef fat (tallow), butter, cheese, and milk. Coconut and palm oils also contain saturated fat as well as certain fried and baked foods.

Current and previous dietary guidelines emphasize limiting saturated fat intake to no more than 10% of daily calories. Too much saturated fat can raise levels of LDL cholesterol, sometimes called “bad” cholesterol, which forms deposits on artery walls and may lead to cardiovascular disease that can cause a heart attack or stroke. In a typical 2,000-calorie daily diet, saturated fat should be limited to less than 20 grams each day.

Trans fat (also called trans-fatty acids) is another type of dietary fat. Although it occurs naturally in small amounts in foods such as red meats and dairy, artificially created trans fats pose a major risk to heart health. Artificial trans fats are made by adding hydrogen to vegetable oil, creating partially hydrogenated oils. Like saturated fat, trans fat can raise levels of LDL cholesterol. It can also lower HDL or “good” cholesterol, increasing cardiovascular risks. Although it has been banned from food manufacturing, some fried foods, shortening, and commercially baked foods may still contain it. People should consume as little trans fat as possible because of its negative impact on health.



What Is Unsaturated Fat?

Unlike saturated fat, unsaturated fat is generally in liquid form at room temperature. Polyunsaturated fat and monounsaturated fat are two types of unsaturated fat. Polyunsaturated fat is found in corn, safflower, sunflower, and soybean oils as well as margarine, nuts, seeds, fish, and shellfish. Monounsaturated fat is found in olive, canola, and peanut oils as well as olives and avocados.

Both polyunsaturated fat and monounsaturated fat can help reduce total blood cholesterol if used in place of saturated fat. Unsaturated fats may also help reduce your LDL cholesterol level. It is recommended that between 20% and 35% of your daily calories come from fat, with most fat coming from unsaturated sources.



Tools to Teach the Facts on Saturated Fats



Our Daily Saturated Fat Checker is a great way to show how quickly daily saturated fat intake can stack up and why keeping up with saturated fat intake is important. The display comes with 49 fat discs that each represent 1 gram of fat, 20 illustrated food cards, and an activity guide with four engaging activities that help participants understand how to keep their saturated fat intake in check.
Our Fat Facts: Saturated and Unsaturated Test Tubes clarify the differences between saturated and unsaturated fat. Each of the 10 included test tubes represent the saturated and unsaturated fat content of a common food. The simulated saturated fat in each tube is thick and slow-moving while the simulated unsaturated fat flows easily. The set also includes a display rack, nylon carrying case, an informative, reproducible handout, and review questions.




More Great Way to Teach Fat Facts



Teaching different audiences about saturated and unsaturated fat is easier with our Fat Chance: A Closer Look at Fast Food Display. The display pairs 10 highly realistic fast food models with 10 test tubes that graphically display the amount of saturated and unsaturated fat in each food. It also includes a two-sided tent card that explains different types of fat; presentation notes that discuss saturated, unsaturated, and trans fat; why it’s important to limit saturated and trans fats; and tips for making healthier fast food choices.
Our Fat Finders Display features 12 of our ultra-realistic faux food models to be used in a series of educational activities that raise awareness of the fat content in common foods. The display comes with a set of yellow cubes that participants can use to visualize how the fat stacks up in each of the foods. Nutrition information food cards are also included for each food along with a detailed activity guide. The display is a great way to explain different types of dietary fat and help audiences understand why saturated fat should be limited.


Check out our full line of nutrition education essentials to teach about dietary fat and other aspects of proper nutrition.

The information contained in this newsletter is not intended to replace the advice of a healthcare professional.


©2026 Health Edco®