Saturated fats are a type of fat found in various foods, especially those that come from animals like fatty meats, butter, and full-fat dairy products. These fats are usually solid at room temperature and can be harmful when consumed in large amounts.

Consuming too much saturated fat can increase the risk of developing heart disease and contribute to unhealthy weight gain. This is very important for managing gestational diabetes. Therefore, it’s encouraged to be mindful of your saturated fat intake and choose healthier alternatives.
Making Healthier Food Choices:

Food Item Saturated Fat Content (per serving) Approximate Saturated Fat Amount (in grams) Healthier Alternative
Fatty Meats High Around 7-10 grams Lean Meats (e.g., Skinless Chicken, Fish)
Butter High Around 7 grams Olive Oil or Avocado Spread
Full-Fat Dairy Products High Varies Low-Fat or Skim Dairy Products
Whole Milk High Around 5 grams Unsweetened Almond or Soy Milk
Cheese High Varies Low-Fat or Reduced-Fat Cheese
Fried Foods High Varies Baked or Grilled Options
Processed Meats High Varies Fresh, Lean Protein Sources

By making these simple swaps, you can reduce your saturated fat intake and improve your overall health.

What about oils?
There are different types of oils and fats, and some are healthier than others. Let’s take a look:

Healthy fats are good for your body. They can help keep your heart healthy and support your baby’s growth. Some examples of healthy fats include:

Olive oil: It’s made from olives and is good for cooking or using in dressings.
Avocado: This is a yummy fruit that can be mashed up and used as a spread or added to salads.
Nuts and seeds: These are tasty snacks that contain healthy fats. Examples include almonds, walnuts, chia seeds, and flaxseeds.

Unhealthy fats can be harmful to your body. They can increase the risk of heart disease and are best to be avoided or limited. Some examples of unhealthy fats include:

Butter: It’s made from milk and is high in saturated fat. It’s best to limit use in cooking.
Margarine: Some margarines contain unhealthy trans fats. It’s better to choose margarines that are trans fat-free.
Solid cooking fats: Fats like lard and shortening are high in unhealthy fats. It’s better to choose liquid oils instead (ex. Olive oil).

By understanding the different types of oils and fats and making smart choices, you can support a healthy pregnancy.


To keep you and your baby healthy, remember these important points about saturated fats. Limit foods like fatty meats, butter, and full-fat dairy products. Instead, choose lean meats, low-fat or skim dairy products, and healthier fats like olive oil, avocado, and nuts. Cook your food by baking, grilling, or steaming, instead of frying and be careful of hidden saturated fats in processed foods and snacks. By making these small changes, you can stay healthy and give your baby a good start in life!

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