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Fat Group
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Fat Group includes Fats, Oils, and Nuts.
One food item from this group is equal to: |
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0 grams protein |
5 grams fat
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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
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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.
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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.
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When selecting regular margarine, choose those
with liquid vegetable oil as the first ingredient.
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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.
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When selecting low-fat margarine, look for liquid
vegetable oil as the second ingredient. Water is usually the
first ingredient.
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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.
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Fat-free salad dressings are on the Free Foods
list.
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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.
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Food Item/Serving Size |
Food Item/Serving Size |
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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 |
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Olives: ripe (black) |
8 large |
Mayonnaise: Regular |
1 tsp |
|
Green, stuffed; |
10 large |
Mayonnaise: Reduced-fat |
1 Tbsp |
|
Nuts |
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 |
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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 |
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Tahini paste |
2 tsp |
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Saturated Fat List* |
| Bacon, grease |
1 tsp |
Cream, half and half |
2 Tbsp |
| Butter: Stick |
1 tsp |
Cream cheese: Regular |
1 Tbsp (½ 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 (½ oz) |
Sour cream: Regular |
1 Tbsp |
| Coconut, Sweetened, shredded |
2 Tbsp |
* Saturated fats can raise blood
cholesterol. |
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