Sunday, July 20, 2014

I Didn't Know That - Fat

After reading the following information in a Weight Watcher's cookbook I've decided to give FAT a closer look. 

Did you know... 
That 8 ounces of potato chips is the equivalent of an 8 oz. baked potato with 12 to 20 pats of butter on it?  
That a "healthy" granola bar may contain as much as 12 grams of fat?  Read the label!
That butter, margarine, lard and "light" olive oil are all virtually 100% fat?
That all of the fat (and cholesterol) in an egg is in the yolk?   And that you can substitute egg whites for whole      eggs?

According to WW's information in their section Nutrition and Health it is stated that no more than 30% of your calories should come from fat - preferably less.  Americans average about 37%.  This means that if you consume 1,500 calories per day, your maximum fat intake should be 50 grams. 

Have you ever wondered why fat is so fattening?  Well... it supplies 9 calories per gram, protein and carbohydrates only 4.  So an ounce of cheese packs a lot more calories than an ounce of turkey breast or an ounce of bread.

If you're trying to lose weight or just eat healthier, cutting down on the amount of fat you eat is simply a matter of making choices.  You can buy low or nonfat dairy products, lean meats, and sensible snack foods.  When possible, opt for reduced fat ingredients in cooking.  although such substitutions may not work in every recipe, it's worth experimenting for the substantial amount of fat you can eliminate.

Here are just a few examples of fat contents:
1/2 cup heavy cream - 45g vs 1/2 cup skimmed evaporated milk - 0g
1 cup 4% fat cottage cheese - 10g vs 1 cup 1% fat cottage cheese - 2g
3 oz. regular ground beef 18g vs 3 oz. extra-lean ground beef -15g
1 fast-food bacon cheeseburger - 39g vs 1 fast-food hamburger - 13g
4 oz. fast-food fries - 19g vs 4 oz. baked potato - 0g
1 oz. potato chips - 10 g vs 1 oz. pretzels - 1g
1 oz. milk chocolate - 9g vs 1 oz. jelly beans - 0g

These are just a few of the possible substitutes you can make to reduce your fat intake.  Check around and you'll find many more.  For myself, I've found that would rather have the substitutes.  I'm not a chocolate lover but I do love jelly beans, and I would take a baked potato over fries any day.  Now I just have to watch what I add to my potato.
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