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Fat Group




Fat Group includes Fats, Oils, and Nuts. One food item from this group is equal to:
0 grams protein 5 grams fat 0 grams carbohydrate 45 calories
Fats are divided into three groups, based on the main type of fat they contain: monounsaturated, polyunsaturated, and saturated. Small amounts of monounsaturated and polyunsaturated fats in the foods we eat are linked with good health benefits. Saturated fats are linked with heart disease and cancer. In general, one fat serving is equal to:
  • 1 teaspoon of regular margarine or vegetable oil
  • 1 tablespoon of regular salad dressing

Nutrition Facts
  • All fats are high in calories. Limit serving sizes for good nutrition and health.
  • Nuts and seeds contain small amounts of fiber, protein, and magnesium.
  • If blood pressure is a concern, choose fats in the unsalted form to help lower sodium intake, such as unsalted peanuts.

Selection Tips

  • Check the Nutrition Facts on the food labels for serving sizes. One fat serving is based on a serving size containing 5 grams of fat.

  • When selecting regular margarine, choose those with liquid vegetable oil as the first ingredient.

  • Soft margarine are not as saturated as stick margarine. Soft margarine are healthier choices.

  • Avoid those listing hydrogenated or partially hydrogenated fat as the first ingredient.

  • When selecting low-fat margarine, look for liquid vegetable oil as the second ingredient. Water is usually the first ingredient.

  • When used in smaller amounts, bacon and peanut butter are counted as fat servings. When used in larger amounts, they are counted as high-fat meat servings.

  • Fat-free salad dressings are on the Free Foods list.

  • See the Free Foods list for nondairy coffee creamers, whipped topping, and fat-free products, such as margarine, salad dressings, mayonnaise, sour cream, cream cheese, and nonstick cooking spray.

Food Item/Serving Size Food Item/Serving Size

Monounsaturated Fat List

Polyunsaturated Fat List

Avocado ⅛ (1 oz)  Margarine: Stick, Tub, or Squeeze 1 tsp
Oil (Canola, Olive, Peanut) 1 tsp Lower-fat (30% to 50% vegetable oil) 1 Tbsp
Olives: ripe (black) 8 large Mayonnaise: Regular  1 tsp 
Green, stuffed; 10 large Mayonnaise: Reduced-fat 1 Tbsp


Nuts, Walnuts, English 4 halves
Almonds, cashews 6 nuts Oil (Corn, Safflower, Soybean) 1 tsp
Mixed (50% peanuts) 6 nuts Salad dressing, regular 1 Tbsp
Peanuts 10 nuts Reduced-fat, Miracle Whip Salad  2 Tbsp
Pecans 4 halves Dressing: regular 2 tsp
Peanut Butter, smooth or crunchy 2 tsp Dressing: Reduced-fat 1 Tbsp
Sesame seeds 1 Tbsp Seeds: Pumpkin, Sunflower 1 Tbsp
Tahini paste 2 tsp    

Saturated Fat List*

Bacon, grease 1 tsp Cream, half and half 2 Tbsp
Butter: Stick 1 tsp Cream cheese: Regular 1 Tbsp ( oz)
Butter: Whipped 2 tsp Cream cheese: Reduced-fat 2 Tbsp (1 oz)
Dressing: Reduced-fat 1 Tbsp Shortening or Lard 1 tsp
Chitterlings, boiled 2 Tbsp ( oz) Sour cream: Regular 1 Tbsp
Coconut, Sweetened, shredded 2 Tbsp

* Saturated fats can raise  blood cholesterol.


Prepared by ww.Weighing-Success.com

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