Fat Counter

Overview

IS FAT GOOD FOR YOU? IS FAT BAD?

SHOULD YOU BE EATING MORE, OR LESS?

Not all fats are created equal — there are the good, the bad, and the worst. Two nationally recognized nutrition experts give you up-to-date information about fats and healthy eating so you can reduce your risk of obesity, heart disease, stroke, diabetes, high blood ...

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Overview

IS FAT GOOD FOR YOU? IS FAT BAD?

SHOULD YOU BE EATING MORE, OR LESS?

Not all fats are created equal — there are the good, the bad, and the worst. Two nationally recognized nutrition experts give you up-to-date information about fats and healthy eating so you can reduce your risk of obesity, heart disease, stroke, diabetes, high blood pressure, and even dementia. In this easy-to-use counter, you'll find:

  • An explanation of the role of fats in our diets
  • Saturated fat counts — so you can avoid this major artery-clogging culprit
  • New and expanded food categories — including low fat, low carb, high protein, and nutritionally enhanced foods
  • More listings than ever before for restaurant chains and take-out foods
  • Hot-off-the-press news on trans fats, food labels, and much more.

The Fat Counter is your go-to guide for choosing healthy fats when you shop, eat out, or grab a quick snack.


Easy-to-use, up-to-date, and comprehensive, this handy reference helps readers reduce fat intake, lose weight and protect their health, providing over 19,000 entries, plus entries for take-out foods and restaurant chains. It includes new saturated fat counts, and explanation of fat substitutes, a listing of low fat foods, and 10 steps to reduce fat intake. Original.

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Product Details

  • ISBN-13: 9780743464406
  • Publisher: Pocket Books
  • Publication date: 2/28/2005
  • Format: Mass Market Paperback
  • Edition number: 6
  • Pages: 736
  • Product dimensions: 5.00 (w) x 6.60 (h) x 1.20 (d)

Read an Excerpt

Introduction

Americans know that they eat more fat than is good for them and they want to do something about it. In fact, the American Dietetic Association's Center for Nutrition and Dietetics Consumer Hotline reports receiving more questions on fat than any other issue.

In spite of this we still eat too much fat. Thirty-three percent of total calories in the average American diet come from fat, down from 42 percent in the mid-sixties but still above the 30 percent goal. Current surveys show that only one third of Americans are meeting this goal. Saturated fat makes up 11 percent of calories, down from 16 percent in the mid-sixties but still nearly one and a half times the recommended level of 8 percent of calories.

Most experts agree, less fat is better. Thirty-eight health organizations ranging from the American Heart Association to the American Medical Association recommend limiting the number of calories from fat to no more than 30 percent of the daily diet.

The American Heart Association recommends a decreased intake of fat,particularly saturated fat.
Nutrition Committee of the American Heart Association, 1999

Reduce dietary fat intake to an average of 30 percent of calories or less, and average saturated fat intake to less than 10 percent of calories among people aged 2 and older.
Healthy People 2000
Department of Health and Human Services

Total fats and oils to provide 15 percent to no more than 30 percent total energy. Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils.
American Institute for Cancer Research,1997

The Women's Health Trial found that its easier to meet health goals on a lowfat diet, than a low calorie diet.
Fred Hutchinson Cancer Research Center

Researchers have found that you can lose weight simply by reducing the amount of fat you eat.
Division of Nutritional Sciences, Cornell University

And consumers are getting the message. In its 1999 Trends report, the Food Marketing Institute noted that the top nutritional concern of American consumers continues to be the amount of fat in their food. Fiit y percent of consumers now focus on fat, and more than 77 percent have sought out and purchased products because of "lowfat" claims on the label. But even though the percentage of fat that Americans eat has gone down, the total amount of fat eaten has not. That is because we are now eating about 300 calories more a day than in the past.

TOO MUCH IS NOT SAFE

High fat diets are unhealthy. Almost three fourths of the two million Americans who die annually die from diseases linked to our high fat diet.

Eating too much fat increases the risk for:

HEART ATTACK -- Each year Americans have more than one and a half million heart attacks resulting in more than half a million deaths.

STROKE -- Americans have one half million each year, many result in death or disability.

CANCER -- Studles suggest that high fat intake increases risk for breast colon and prostate cancers.

OVERWEIGHT -- Diets high in fat lead to overweight more easily than do diets high in protein or carbohydrate. Fat from your food is the main source of body fat. High fat diets make you fatter faster.

GALLBLADDER DISEASE -- Overweight people with high fat diets have a greater risk of gallbladder trouble.

OSTEOARTHRITIS -- High fat diets cause overweight, putting more strain on the joints.

GOUT -- A high fat diet aggravates gout (joint inflammation).

HIGH BLOOD PRESSURE -- Too much body fat puts you at greater risk for getting high blood pressure and also increases the amount of medication needed to control existing cases of high blood pressure.

DIABETES -- High fat diets cause overweight, which increases the risk for diabete& It also complicates treatment for existing cases.

FAT FACTS

Most foods contain fat. Some have more, some less, few have none. Some fat can be easily seen -- butter, margarine, salad oils and the fat on your steak or chop. Much of the fat you eat can't be seen -- invisible fat -- in chips, milk, egg yolks, olives, walnuts, cakes, pies, cookies and candy. Whether you can see the fat or not it adds up quickly.

FAT FACT: Everyone should be eating less fat. Americans eat too much fat. One third of all the calories we eat are from fat experts agree that we should be eating much less -- no more than 30 percent of our calories should come from fat. Some experts state that less than 30 percent would be even better.

FAT FACT: Fat makes you fatter faster. The fat we eat gets turned into body fat much easier than the other things we eat. Fat calories make us fatter than calories from protein, sugar or starch. A lower fat diet is helpful in weight loss.

FAT FACT: Fat comes in three forms -- saturated, polyunsaturated and monounsaturated.

There are different kinds of fats -- saturated, polyunsaturated, monounsaturated -- classified by the types of fatty acids they contain. Most foods contain all three of these fats. Some foods have more of one type than another. For example, beef has a lot more saturated fat margarine a lot of polyunsaturated fat, and olive oil is high in monounsaturated fat.

Saturated Fat

If you leave a stick of butter on the kitchen counter all day it would soften but It won't melt. Butter is high in saturated fat, which is solid at room temperature Research shows that eating a lot of saturated fats raises blood cholesterol levels. People With higher blood cholesterol levels are more likely to have a heart attack. it has been found that not all saturated fats raise cholesterol. Even though that is true, foods we eat never contain only one type of saturated fat. All fats in foods am mixtures of fats. Foods often contain some saturated fats that raise cholesterol and other saturated fats that may not. That makes it difficult to translate these studies into food recommendations. The best advice: eat less total fat.

FOODS HIGH IN SATURATED FATS
  • Bacon
  • Ice cream
  • Beef
  • Lamb
  • Butter
  • Palm kernel oil
  • Cheese
  • Palm oil
  • Chocolate
  • Pork
  • Coconut
  • Sausage
  • Coconut oil
  • Sour cream
  • Cream
  • Veal
  • Deli meats
  • Whipped cream
  • Half and half
  • Whole milk
  • Hot dogs

Polyunsaturated Fat

Corn oil left out on the kitchen counter will not become solid. It doesn't even solidify in the refrigerator because it is high in polyunsaturated fats which are liquid at room temperature. These fats may help lower cholesterol levels in the blood.

Researchers report that eating fatty fish once or twice a week reduces the risk of death from heart attacks. It is believed the protective effect of fish is due to the type of polyunsaturated fats (omega-3) they contain. These are sometimes called fish oils and can be bought as supplements.

Two types of polyunsaturated fats are omega-6 and omega-3. These names describe the structure of the polyunsaturated fats. Omega-6 fats are found in seeds and plant oils. Omega-3 fats are in fish, leafy vegetables, soybeans, flaxseed and canola oil. These polyunsaturated fats are converted in the body to essential fatty acids needed for body's functions.

Research suggest that too much polyunsaturated fat may not be good. High intake may cause gallbladder disease, depress the immune system and put you at greater risk for some cancers. The best advice eat less total fat

FOODS HIGH IN POLYUNSATURATED FATS
  • Bluefish
  • Salmon
  • Corn oil
  • Sesame oil
  • Cottonseed oil
  • Soft margarine
  • Herring
  • Soybean oil
  • Sunflower oil
  • Mackerel
  • Mayonnaise
  • Tuna
  • Rainbow trout
  • Walnut oil
  • Sablefish
  • Walnuts
  • Safflower oil
  • Wheat germ
  • Salad dressing
  • Whitefish

Monounsaturated Fats

Olive oil left out on the kitchen counter never becomes solid. In the refrigerator olive oil gets cloudy as it becomes partly solid. Monounsaturated fat stays liquid at room temperature but becomes partly solid when chilled. You have been hearing more about monounsaturated fats lately as part of the Mediterranean diet. Research shows these fats may help lower blood cholesterol. New research suggests that high intakes of monounsaturated fats may help protect against memory loss as people age. This sounds good, but too much of any fat is not good for you. The best advice: eat less total fat.

FOODS HIGH IN MONOUNSATURATED FAT
  • Almonds
  • Peanut butter
  • Canola oil
  • Peanut oil
  • Cashews
  • Peanuts
  • Chicken fat
  • Pine nuts (pignolia)
  • Hazelnuts (filberts)
  • Pistachio nuts
  • Macadamia nuts
  • Sesame oil
  • Olive oil
  • Soybean oil
  • Olives
  • Soybean oil margarine

Trans Fatty Acids

When liquid oils are hardened to make margarine and solid shortenings, some of the unsaturated fats become trans fatty acids which, like saturated fat can raise blood cholesterol. In the ingredient list on food labels these hardened oils are called "partially hydrogenated" or "hydrogenated vegetable oils." Research suggests that eating trans fatty acids increases risk of heart disease in the same way that saturated fat does. Margarine is a major source of trans fatty acids followed by cakes, cookies, pastries and restaurant french fries.

Choose tub margarines which have fewer trans fatty acids or those brands which advertise "no trans fat." If a food is low fat, there won't be enough trans fatty acids to worry about. So again, the best advice is to use less of all fats because the less fat you eat, the fewer tram fatty acids you will eat.

CHOOSING LOWFAT FOODS

Choosing the Best Fats

Once in a while everyone feels like having some toast and butter or margarine. In most homes you find butter, margarine and some kind of cooking oil. Even lowfat recipes may call for some oil or shortening. There are things you should remember to help you choose the best fats.

When selecting a margarine, choose one with a liquid oil as the first ingredient Soft tub margarines or liquid squeeze types are often highest in polyunsaturates. For example, if liquid sunflower oil is the first ingredient this would be a highly polyunsaturated oil. Using moderate amounts of this or a similar margarine would be a good choice.

Butter blends are a combination of margarine and some butter. Blends have less saturated fat than butter but more saturated fat than margarines.

A good, all purpose cooking oil is tasteless and fries without smoking. Corn, safflower, sunflower, soybean and cotton seed are all highly polyunsaturated oils. Olive, canola and peanut oil are high in polyunsaturates and monounsaturates. All are good choices.

Choosing Lowfat Proteins

1. Choose "fat free" or "nonfat" (also labeled skim) or "reduced fat" (also labeled 2 percent fat) or lowfat (also labeled 1 percent fat) milk and lowfat or nonfat yogurt. Use skim milk cheese, reduced fat or fat free cheese. On occasions when you eat regular cheese, limit the portion.

2. Use lowfat or nonfat yogurt, reduced tat or fat free sour cream in place of regular sour cream.

3. Choose the leanest cuts of meat; remove all visible fat before cooking.

4. Choose lean or extra lean ground beef that has as little fat as possible. Supermarkets often label the ground beef with the percentage of fat; sometimes it is as low as 10 percent or less. Ground poultry is a good substitute for ground meat. It is usually, but not always, lower in fat. Check the label.

5. Roast, broil or grill meats on a rack so that fats drip off during cooking. When making soups, stews or sauces, skim fat off the top.

6. Avoid turkey and turkey breasts that are "self-basted." The basting usually adds more fat.

7. Poultry skin is high in fat. You can cook poultry with its skin on but remove it before eating.

8. All fish contains less fat than most cuts of meat. Very lean fish choices are: cod, scrod, flounder, halibut pollock, sole and haddock. Shellfish, like shrimp, lobster, scallops, clams and crab, are low in fat too.

9. Choose tuna canned in water. Tuna is a lowfat fish but when it is canned in oil, this adds seven times more fat than tuna canned in water.

10. Choose poached, steamed, grilled or broiled fish instead of breaded, battered and fried.

11. Farmed fish tend to have more fat than fish grown wild. Farmed fish can sometimes have as much as twice the amount of fat.

Ten Steps to Lower Your Fat Intake

1. Choose fat free or nonfat (skim), lowfat or reduced fat milk, evaporated lowfat or fat free milk, lowfat or nonfat yogurt and reduced fat or fat free cheese. Look for the words: fat free, nonfat (skim), lowfat (1 % fat), reduced fat (2%).

Beware: Cheeses labeled "made with partially skim milk" may contain almost as much fat as regular cheese. Even though there is only a one percent difference between 1 and 2 percent milk, 2 percent has almost double the amount of fat.

2. Choose lean meats trimmed of all visible fat and poultry without skin. Look for ground meat and poultry labeled "lean" or "extra lean" or lowfat ground beef. Vegetarian meat substitutes are another good choice but check the fat content on the label. Not all are lowfat.

Beware: Meat, poultry and fish contain invisible fat. Limit portion size to 3 ounces, about the size of a dock of cards or cassette case.

3. Choose lean fish like cod, scrod, haddock and halibut. When using fatty fish like salmon, bluefish or mackerel, remove the skin and all visible fat.

Beware: Canned fish packed in oil is high in fat. Choose fish canned in water, broth, mustard or tomato sauce.

4. Roast, broil, grill, bake or poach meat poultry and fish so no extra fat is added. During cooking fat drips off, discard it.

Beware: When you add bread crumbs or cereal to ground meat or poultry for meat loaf or burgers, the crumbs act like a blotter soaking up fat instead of allowing it to drip off.

5. Use honey, all fruit preserves, jelly or jam as a spread on toast and bread instead of butter, margarine or regular cream cheese -- good taste and no fat.

6. Sour cream as a topping for baked potatoes is a lower fat choice than butter, but nonfat plain sour cream, or lowfat or nonfat yogurt is even better. Try butter flavor sprinkles.

7. Use lowfat milk, lowfat or nonfat evaporated milk in tea or coffee instead of half and half, cream or nondairy creamers (whiteners). It gives beverages the same flavor but less fat.

8. Dress your salad with lemon juice, or flavored vinegar, or reduced fat and fat free dressings instead of regular oil-based salad dressings.

9. Sweet rolls, donuts and Danish pastries are high fat snacks. Try cinnamon raisin bread or bagels for a lowfat sweet treat.

10. Use cooking spray to oil pans and saute foods.

These suggestions are just a beginning. To reduce the total amount of fat you eat you have to learn how to recognize fat when you see it and even when you don't see it. It's not always easy. The Fat Counter will help.

FINDING FAT IN FOODS

Doesn't everybody need some fat?

Yes, you do need a small amount of fat. Fat is part of every cell in your body. It is used to make hormones, cushion bones and body organs and insulate the body to help maintain normal temperature. Food fats carry fat soluble vitamins, A, D, E and K. Fats stay in the stomach longer, making you feel full so that you don't get hungry as quickly.

Most fruits and vegetables have little or no fat. There am a few exceptions like avocados and olives (see page 11 and page 352).

Dried peas and beans are all pretty low in fat. Soybeans have a little more fat than other beans (see pages 508 and 16). All nuts and seeds, including coconut and peanuts, have a lot of fat. All these are examples of hidden fat.

Grains like oats, rice, wheat, rye and barley contain little fat Cereals, breads and pasta made from grains are usually low in fat. Exceptions are some regular granola-type cereals, cookies pies, sweet rolls and cakes. You can tell how much fat is in a cookie by how soit it is. The soit er the cookie, the more fat it has. Judge your cookies by breaking them in half; a cookie that bends instead of breaking is higher in fat Place a croissant muffin or Danish on a napkin for a few minutes. If a grease ring forms, it's high in fat.

People think of animal foods like meat milk, cheese, eggs, poultry and fish as good protein foods. While this is true, it is also true that all animal foods contain fat. In fact an ounce of lean meat has the same amount of calories from fat as from protein. In fatty meat like spare ribs, there may be twice as many calories from fat as from protein. Meats like bacon should really be thought of as fat not meat. The fat in one slice of bacon is equal to the fat in a pat of butter.

Reading Labels

There's a lot of information on labels but sometimes it can be confusing. When you want to know more about a food, look at the list of ingredients. Packaged foods must have ingredient listings. The first ingredient listed is the main one in the food. If it is fat, this is a high fat food. But even if fat is the second or third ingredient listed, the food is fairly high in fat.

LABEL LINGO
  • Fat free: Less than ½ gram of fat in a serving
  • Lowfat: Three grams of fat or less in a serving
  • Lean: Meat poultry, seafood or packaged meals with less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol in a 3½ ounce serving
  • Extra lean: Meat poultry, seafood or packaged meals with less than 5 grams of fat 2 grams of saturated fat and 95 milligrams of cholesterol in a 3½ ounce serving
  • Light or Lite: One-third fewer calories or 50% less fat than in the original, higher calorie, higher fat version.

Fats on labels can appear as any of the following:

  • Animal fats (lard, suet, chicken fat)
  • Monoglycerldes
  • Margarine
  • Butter
  • Oil
  • Cocoa butter
  • Partially hydrogenated fat
  • Cream
  • Partially hydrogenated oil
  • Cheese
  • Shortening
  • Diglycerides
  • Vegetable fat
  • FatVegetable oil
  • Hydrogenated fat
  • Whole milk
  • Hydrogenated oil

When Is a Fat Not a Fat?

In spite of the fact that high fat foods make us fat and are not healthy, we love fatty foods. Fried foods, chips, cakes, pies, cookies, butter and ice cream are often named as favorites. This is where fat substitutes come in. They give reduced fat or fat free products the texture and mouth feel of higher fat foods with less fat and usually less calories. By replacing all or part of the fat in processed foods, they may offer us healthier choices.

You'll see fat substitutes as ingredients in frozen desserts, margarines, baked goods, puddings, salad dressings, sauces and other foods. Some that are commonly used are:

  • Carrageenan
  • Pectin
  • Cellulose
  • Polydextrose
  • Dextrins
  • Starch
  • Gelatin
  • Whey protein
  • Maltodextrin
  • Xanthum
  • Modified food starch

Some ingredients that are used as fat substitutes also have other functions in food. Some of these have been used for years, others have been developed more recently. Many of these substitutes are natural like carrageenan which is found in seaweed. Others are synthetic, often made from ordinary foods like eggs, milk and corn. The synthetic fat substitutes require more testing than the natural substances before they are approved for use in food by the Food and Drug Administration (FDA).

Some fat replacers are made from fat. They provide less calories than the fat in foods. That is how they lower the calories in food. Olestra (Olean), an artificial fat is made from sugar and oil. Because the molecule is too big to be digested, it passes through the body without being absorbed. Although found to be safe by the FDA after a nine-year review, Olestra has been criticized because it interferes with the absorption of carotenes (beneficial nutrients) and also causes cramping and diarrhea in some people. Salatrim (Benefat), another artificial fat, is made from soybean or canola oil. Processing rearranges the molecules so that only five of the original nine calories per gram of fat are absorbed while the other four pass out of the body. Used in cookies and chocolate chips, some people have reported nausea and bloating after eating large amounts of foods containing Salatrim.

Researchers at the U.S. Department of Agriculture (USDA) have developed Z-Trim made from the hulls of oats, soybeans, peas and rice, or bran from corn or wheat. The USDA claims that it won't upset the digestive system because it is made from natural fibers. Oatrim is a similar type of fat replacer.

Simplesse made from the protein of milk or eggs has no more than two calories a gram. It is often used in lowfat dairy foods, mayonnaise and salad dressings.

Because so many people want to avoid eating high fat foods, there is a ready market for fat substitutes. Many new ones are being developed and you'll be seeing them in more foods. Use these foods in moderation both because you may have trouble tolerating them and because even though the fat calories are reduced, some of these foods are still high in calories.

Food experts, including The American Dietetic Association, support the use of fat substitutes for some of the fat in foods when they are used as part of a healthy diet. While fat replacers can make lower-fat eating more enjoyable, they should not be used as an excuse for eating too many desserts or as a green light to eat more high fat foods because "you have saved so many calories with the fat replacers."

Finding Fat Calories in Food

Fat calories make you fatter faster. The food fat we eat is easily turned into body fat. You can limit fat calories by counting fat grams.

Nutrition labels can help you find out how much fat is in a food. Fat is listed in grams.

1 gram of fat = 9 calories

For example, 1 oz. of corn chips has 155 calories and 9 grams of fat. More than one half of the calories in corn chips come from fat.

9 grams of fat X 9 calories = 81 fat calories

Fat foods have a lot of calories. One teaspoon of fat has 45 calories. A teaspoon of protein, sugar or starch has only 20 calories.

For example, 1 oz. of pretzels has 120 calories and 1 gram of fat. Less than one tenth of the calories in pretzels come from fat. Pretzels are a good snack. Less fat, less fat calories, less fattening for you.

1 gram of fat X 9 calories = 9 fat calories

HOW MUCH FAT SHOULD YOU EAT?

Americans eat too much fat. Not too long ago, the average American got over 40 percent of his calories from fat. We now eat less. But still, we get a whopping 33 percent of our calories from fat. Experts agree we should be eating much less.

The American Heart Association, the American Cancer Society, the American Health Foundation and the National Institutes of Health all recommend lowering fat intake. Americans should eat no more than 30 percent of their calories as fat each day.

That's a good suggestion. Now do you do it? The question is how many grams of fat can you eat and still limit your fat to no more than 30 percent of your calories? Its easy to find out.

STEP 1. Find out how many calories you eat each day. if you maintain the same weight, you are probably eating:

13 calories a pound, if you are not very active
15 calories a pound, if you are moderately active
17 calories a pound, if you are very active
20 calories a pound, if you are extremely active

For example, if you weigh 145 pounds and are moderately active you need 2175 calories a day. (145 pounds X 15 calories = 2176 calories a day.) Round that number to 2200 calories. You need 2200 calories a day to maintain your weight.

If you are overweight, estimate your best weight and multiply that by the appropriate number of calories per pound. For example if you would like to weigh 130 pounds and are not very active, estimate your calorie needs as follows:

130 pounds X 13 calories a pound = 1690 calories.

Round answer to 1700 calories.

STEP 2. Find out how many of grams of fat you should be eating each day. In Step 1 you found out how many calories you need each day. Find this number on the following list. Next to it is the maximum grams of fat allowed for the day. This amount will keep your fat intake to less than 30 percent of your total calories for the day.

For example, if you need 1800 calories a day, you should be eating no more than 60 grams of fat a day.

STEP 3. Find out how many grams of saturated fat you should be eating each day. In Step I you found out how many calories you need each day. Find the number of calories you need each day on the following list. On the same line is the upper limit of saturated fat for the day. This amount will keep your intake less than 10 percent of your total calories for the day.

UPPER LIMIT OF GRAMS OF FAT AND SATURATED FAT EACH DAY

CALORIESGRAMS OF FATGRAMS OF SATURATED FAT
1200 40 13
1300 43 14
1400 47 16
1500 50 17
1600 53 18
1700 57 19
1800 60 20
1900 63 21
2000 67 22
2100 70 23
2200 73 24
2300 77 26
2400 80 27
2500 83 28
2600 87 29
2700 90 30
2800 93 31
2900 97 32
3000 100 33

COUNTING UP YOUR FAT

We often eat on the run and pick foods high in fat. By the end of the day, we've eaten too much fat. You know you shouldn't be eating so much fat. You want to cut back. The Fat Counter will help you do it. Now it's simple to find out the amount of fat in all the foods that you are eating.

To determine your total fat calories for the day multiply the number of grams of fat by 9 (calories per gram of fat):

93 grams of fat X 9 calories = 837 fat calories

To determine the percentage of calories from fat divide the total fat calories by the total calories for the day.

837 fat calories divided by 2077 = 40% fat (rounded)

To find the number of saturated fat calories, multiply the number of grams of saturated fat by 9 (calories per gram of fat). Saturated fat calories should be less than 10 percent of your total calories for the day. In the Sample Day of High-Fat Food Choices shown, there are 351 saturated fat calories. Ten percent of the total calories for this day would equal 208 calories of saturated fat.

39 grams of saturated fat x 9 calories = 351 saturated fat calories

This is too much fat and saturated fat for one day: 40 percent of the day's calories came from fat and well over 10 percent of the day's calories came from saturated fat. Now you can see how easy it is to eat too much fat.

TIME-SAVER: There's no need to count saturated fat every day. Keeping track of total fat is more important. Check your saturated fat intake once in a while. You'll find that when you eat less total fat, you automatically eat less saturated fat.

Now, determine the number of fat calories, the percentage of fat and the number of saturated fat calories in the sample day above.

34 grams of fat x 9 calories = 306 fat calories

Remember, the percentage of calories from fat is determined by dividing the calories from fat by the number of total calories.

306 fat calories divided by 1735 total calories = 18% fat (rounded)

Multiply the number of grams of saturated fat by 9 (calories per gram of fat) to determine the number of saturated fat calories, which should total no more than 10 percent of the total calories for the day. In this sample day that would be no more than 174 saturated fat calories. The actual figure is 99 saturated fat calories, far below 10 percent.

11 grams of saturated fat x 9 calories = 99 saturated fat calories

These smart food choices show a much healthier intake of fat for the day. When you cut down on grams of fat you cut down on calories too. In this sample day fat calories are only 18 percent of the total.

TIME-SAVER: There's no need to count saturated fat every day. Keeping track of total fat is more important Check your saturated fat intake once in a while. You'll find that when you eat less total fat, you autimatically eat less saturated fat

USING YOUR FAT COUNTER

This book lists the fat, saturated fat and calorie content of over 22,000 foods. Now you can compare the fat values in your favorite foods and choose substitutes for them before you go out to shop or eat. This will help you save time while making smart food choices when you are deciding what to buy or eat.

The Fat Counter is divided into two parts, Part One: Brand Name, Nonbranded and Take-Out Foods, and Part Two: Restaurant Chains. All foods are listed alphabetically. For each category, you will find nonbranded (generic) foods are listed first in alphabetical order, followed by an alphabetical listing of brand name foods. The nonbranded listing will help you determine tat values for foods when you do not find your favorite brand listed. They also help you to evaluate store brands. Large categories are divided into subcategories such as canned, fresh, frozen, and ready-to-eat to make it easier to find what you are looking for. Many categories have take-out subcategories. Look there for foods you take-out or order in a store or restaurant because these foods are not nutrition labeled. Most foods are listed alphabetically. But, in some cases, foods are grouped by category. For example, chow mein is found under the category ASIAN FOODS. Other group categories include:

ASIAN FOODS (Page 8): includes all types of Asian foods except egg rolls and sushi

DELI MEATS/COLD CUTS (Page 208): includes all sandwich meats except chicken, ham and turkey

DINNERS (Page 214): includes all frozen dinners by brand name

LIQUOR/LIQUEUR (Page 314): includes all alcoholic beverages except beer, champagne and wine

NUTRITION SUPPLEMENTS (Page 342): includes all meal replacers, diet bars and drinks, energy bars and drinks except sports drinks

SANDWICHES (Page 461): includes popular sandwich choices

SPANISH FOOD (Page 514): includes all types of Spanish and Mexican foods

DEFINITIONS

as prep (as prepared) -- refers to food that has been prepared according to package directions

home recipe -- describes homemade dishes; those included can be used as a guide to the tat values of similar products you may prepare, or take-out food you buy ready-to-eat

lean and fat -- describes meat with some fat on its edges that is not cut away before cooking or poultry prepared with skin and fat as purchased

lean only -- lean portion, trimmed of all visible fat

shelf stable -- refers to prepared products found on the supermarket shelf that are ready-to-eat or to be heated, and do not require refrigeration

take-out -- describes prepared dishes that you purchase ready-to-eat; those included serve as a guide to the fat values of similar products you may purchase

ABBREVIATIONS
avg =average
diarn =diameter
fl =fluid
frzn =frozen
g =gram
in =inch
lb =pound
lg =large
med =medium
mg =milligram
oz =ounce
pkg =package
prep =prepared
pt =pint
qt =quart
reg =regular
sec =second
serv =serving
sm =small
sq =square
tbsp =tablespoon
tr =trace
tsp =teaspoon
w/ =with
w/o =without
< =less than

EQUIVALENT MEASURES
1 tablespoon =3 teaspoons
4 tablespoons =1/4 cup
8 tablespoons =1/2 cup
12 tablespoons =3/4 cup
16 tablespoons =I cup
1000 milligrams =I gram
28 grams =I ounce

LIQUID MEASUREMENTS
2 tablespoons =I ounce
1/4 cup =2 ounces
1/2 cup =4 ounces
3/4 cup =6 ounces
1 cup =8 ounces
2 cups =1 pint
4 cups =1 quart
DRY MEASUREMENTS
4 ounces=1/4 pound
8 ounces=1/2 pound
12 ounces=3/4 pound
16 ounces=1 pound

NOTES

Fat and saturated fat values are given in grams (g).

A dash ( -- ) indicates data not available.

tr (trace) = less than 1 gram of fat or less than 1 gram of saturated fat.

Discrepancies in figures are due to rounding, product reformulation and reevaluation. Labeling law allows rounding of values. Because most of the data is analysis data obtained directly from manufacturers, not from labels, in some cases our values may not be exactly the same as label information because they have not been rounded.

The values in this book are based on research conducted prior to 2000. Manufacture's ingredients are subject to change, so current values may vary from those listed in the book. If the serving size on the package label is different from that listed in this counter, use the nutrition info

DRY MEASUREMENTS
4 ounces=1/4 pound
8 ounces=1/2 pound
12 ounces=3/4 pound
16 ounces=1 pound

NOTES

Fat and saturated fat values are given in grams (g).

A dash ( -- ) indicates data not available.

tr (trace) = less than 1 gram of fat or less than 1 gram of saturated fat.

Discrepancies in figures are due to rounding, product reformulation and reevaluation. Labeling law allows rounding of values. Because most of the data is analysis data obtained directly from manufacturers, not from labels, in some cases our values may not be exactly the same as label information because they have not been rounded.

The values in this book are based on research conducted prior to 2000. Manufacture's ingredients are subject to change, so current values may vary from those listed in the book. If the serving size on the package label is different from that listed in this counter, use the nutrition information provided as a guide. the nutrition information listed in the Nutrition Facts panel is different from the information in this counter, assume that the product has been recently reformulated.

Copyright © 1989, 1993, 1995, 1998, 2000 by Annette Natow and Jo-Ann Heslin

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