|
In
practical terms, what does 30% or less of calories from
fat mean?
| If you usually
eat this many calories: |
Your fat
intake should be no more than: |
Your saturated
fat intake should be no more than:(gms) |
| 1600 |
53 grams |
17 grams |
| 2000 |
5 grams |
22 grams |
| 2200 |
73 grams |
24 grams |
The
following table shows the amount of fat in many foods
vegetarians eat. To find out how much fat is in other
foods you buy, you will need to read labels.
Keep
a record of how much fat you eat for a week or two. Do
you need to change your eating habits?
FAT
IN SELECTED VEGETARIAN FOODS
| Food |
Saturated fat (gm) |
Fat (gm) |
| Butter, 1 pat |
2.5 |
4 |
| Margarine, soft, 1 pat |
0-1 |
4 |
| Salad dressing, creamy, 2
Tbsp |
1-2 |
10 |
| Vegetable oil, 1 Tbsp |
1 |
14 |
| Nuts and Seeds, 1 oz |
2 |
16 |
| Peanut butter, 1 Tbsp |
1 |
8 |
| Cooked beans, 1 cup |
0 |
1 |
| Egg, 1 large |
1.5 |
5 |
| Fat-free milk, 1 cup |
Trace |
Trace |
| Soy milk, 1 cup |
0 |
3-5 |
| Whole milk, 1 cup |
5 |
8 |
| Cheese, 3 ounces |
18 |
28 |
| Fruit, 1 medium |
0 |
0 |
| Grains, cooked, 1 cup |
0 |
1 |
| Vegetables, 1 cup |
0 |
0-1 |
| Bread, 1 slice |
Trace |
1 |
| Potato Chips, 1 oz |
3 |
10 |
| French fries, 10 |
2 |
8 |
| Olive, 1 large |
Trace |
<1 |
| Avocado, half |
2 |
15 |
|
 |
