Vitamin Information Center

SATURATED FATS
Saturated fats are found in animal products such as meat, poultry, milk, cheese, but-
ter, and lard, as well as in tropical oils (such as palm, palm kernel, and coconut oil)
and foods made from these oils. These fats are high in cholesterol and linked to heart
disease, high cholesterol, obesity, and cancers of the breast, colon, and prostate.
Most people get 38 percent or more of the day’s calories from fat while health
authorities suggest no more than 20–35 percent of which less than 10 percent comes
from saturated fat. To cut your intake of saturated fat, trim fat and skin from meat,
choose lean poultry over red meat, and low-fat cheese and dairy (cottage cheese, feta,
and hard cheeses have less fat). Butter is fi ne in moderation (see sidebar)

Medical and nutrition experts offers some ways to get more vitamin D in your life:

The National Institutes of Health recommends getting about 10 minutes of sun exposure on your arms, legs and hands two to three times a week without using sunscreen. Eat oily fish such as salmon or mackerel. Just 3.5 ounces of either provides 90 percent of the daily value for vitamin D.

Eat vitamin D-fortified foods such as milk, some cheeses, yogurts, juices and cereals. Check labels to see which ones contain vitamin D.

Take a vitamin D supplement. The government’s current recommendation for vitamin D is 200 IUs (international units) a day for people up to age 50, 400 IUs to age 70, and 600 IUs for people over 70. Although some scientists believe these dosages are too low, most caution not to exceed 1,000 IUs daily from supplements, because too much vitamin D can be toxic.

Take vitamin D-3 (cholecalciferol form) instead of D-2. Vitamin D-3 is more potent and more easily absorbed by the body than D-2.

– R.J. IGNELZI