Fat List
Fats are divided into three groups, based
on the main type of fat they contain: monounsaturated,
polyunsaturated, & saturated. Small amounts of
monounsaturated & polyunsaturated fats in the foods
we eat are linked with good health benefits.
Saturated fats are linked with heart disease & cancer.
In general, one fat exchange is:
- 1 teaspoon of regular margarine or vegetable oil,
- 1 tablespoon of regular salad dressings.
Nutrition Tips
- All fats are high in calories.
Limit serving sizes for good nutrition & health.
- Nuts & seeds contain small amounts of fiber, protein, & magnesium.
- If blood pressure is a concern, choose fats in the unsalted form
to help lower sodium intake, such as unsalted peanuts.
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Selection Tips
- Check the Nutrition Facts on food labels for serving sizes.
One fat exchange is based on a serving size containing 5 grams of fat.
- When selecting regular margarine, choose those with
liquid vegatable oil as the first ingredient.
Soft margarines are not as saturated as stick margarines.
Soft margarines are healthier choices.
Avoid those listing hydrogenated or partially
hydrogenated fat as the first ingredient.
- When selecting low-fat margines,
look for liquid vegetable oil as the second ingredient.
Water is usually the first ingredient.
- When used in smaller amounts, bacon &
peanut butter are counted as fat choices.
When used in larger amounts,
they are counted as high-fat meat choices.
- Fat-free sald dressing are on the
Other Carbohydrate list & the Free Foods list.
- See the Free Foods list for nondairy coffee creamers,
whipped topping, & fat-free products, such as margarines,
salad dressing, mayonnaise, sour cream, cream cheese,
& nonstick cooking spray.
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Monounsatureaded Fats List
One fat exchange equals 5 grams fat
& 45 calories
Avocado, medium
Oil (canola, olive, peanut)
Olives: ripe (black)
Nuts
- almonds, cashews
- mixed (50% peanuts)
- peanuts
- pecans
Peanut butter, smooth or crunchy
Sesame seeds
Tahini paste
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1/8 (1 oz)
1 tsp
8 large
10 large
6 nuts
6 nuts
10 nuts
4 halves
2 tsp
1 Tbsp
2 tsp
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Polyunsaturated Fats List
One fat exchange equals 5 grams fat
& 45 calories
Margarine:
- stick, tub, or squeeze
- lower-fat (30% to 50% vegetable oil)
Mayonnaise:
Nuts, walnuts, English
Oil (corn, safflower, soybean)
Salad dressing:
Miracle Whip Salad Dressing:
Seeds: pumpkin, sunflower
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1 tsp
1 Tbsp
1 tsp
1 Tbsp
4 halves
1 tsp
1 Tbsp
2 Tbsp
2 tsp
1 Tbsp
1 Tbsp
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Saturated Fats List
One fat exchange equals 5 grams fat
& 45 calories
Bacon, cooked
Bacon, grease
Butter:
- stick
- whipped
- reduced-fat
Chitterlings, boiled
Coconut, sweetened, shredded
Cream, half & half
Cream cheese:
Fatback or salt pork *see below
Shortening or lard
Sour cream:
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1 slice (20 slices/lb)
1 tsp
1 tsp
2 tsp
1 Tbsp
2 Tbsp(1/2 oz)
2 Tbsp
2 Tbsp
1 Tbsp(1/2 oz)
2 Tbsp(1 oz)
1 tsp
2 tsp
2 Tbsp
3 Tbsp
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*Use a piece 1 in. x 1 in. x 1/4 in.
if you plan to eat the fatback cooked with vegatables.
Use a piece 2 in. x 1 in. x 1/2 in. when eating
only the vegetables with the fatback removed.
*Saturated fats can raise blood cholesterol levels.
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