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T

he diets of most Americans are too high in fat. Here is a list of some common foods and the number of teaspoons of fat they contain. When you read labels, remember that four grams of fat equals one teaspoon of fat. To lower your risk of diseases like cancer and heart disease, less than 30% of the calories in your diet should come from fat.

HowMuchFat ? ?

Since the number of calories you need each day depends on your age, weight and whether you are male or female, the amount of fat you can eat does too. Younger people can eat more fat than older people, and men are allowed more fat in their diets than women.

96-1

ONE TEASPOON of FAT = about FOUR GRAMS of FAT

Men should eat foods that will add up to no more than 75 to 105 grams of fat or 18 to 26 teaspoons per day. This list includes the fat in foods that you can't see (like the fat in snack foods and baked goods), as well as the fat that you can see (like butter or margarine, or the fat on meat).

If you are trying to lose weight, cutting down on fat is one way to help.

On the average, women should try to eat no more than 60 to 80 grams of fat per day, or 15 to 20 teaspoons of fat.

MEATS and PROTEIN FOODS Special Fast Food Hamburger

TEASPOONS of FAT

MEATS and PROTEIN FOODS Peanuts, Dry Roasted, 1/4 cup

TEASPOONS of FAT

9

Bologna, 2 one-ounce slices

4 1/2

Fast Food Fish Sandwich

6

Salt Pork, raw, one ounce Hot Dog, one

4

3 1/2 5 1/2

Peanut Butter, 2 tablespoons

Hamburger Patty, ground chuck, 3 1/2 ounces

5

3 1/2

COOPERATIVE EXTENSION SYSTEM College of Agriculture and Natural Resources

EXPANDED FOOD AND NUTRITION EDUCATION PROGRAM

MEATS and PROTEIN FOODS

TEASPOONS of FAT

FATS and OILS

TEASPOONS of FAT

Pig's Feet, cooked, 2 1/2 ounces

3 3

Lard, one teaspoon

ONE

Fried Chicken Leg

Vegetable Shortening, one teaspoon Pizza, pepperoni, one slice

ONE

3

Butter, one teaspoon Margarine, one teaspoon Corn Oil, one teaspoon

ONE ONE ONE

Bacon, cooked, 3 slices

2 1/2

Pizza, cheese, one slice Baked Salmon, 3 ounces Chicken, roasted without skin, 3 ounces Tuna, canned in water, 3 ounces

2

Soft Tub Margarine, one teaspoon Imitation Diet Margarine, one teaspoon Nondairy Creamer, liquid, 1/2 ounce Just Under ONE 1/2

2 3/4

3/4

1/4

Baked Fish (perch, flounder, halibut), 3 ounces

3/4

Nondairy Creamer, powdered, 1/2 ounce

1/4

DAIRY PRODUCTS

TEASPOONS of FAT

DAIRY PRODUCTS

TEASPOONS of FAT 3/4

Creamed Cottage Cheese, one cup Cheddar Cheese, one ounce

Yogurt, low-fat, one cup

2 1/4

Half and Half, 1 1/2 tablespoons 2/3

2

Milk, 1% low-fat, one cup

WHOLE

Whole Milk, one cup

1%

1/2

1 3/4

Ice Cream, regular, 1/2 cup

1 1/2

Milk, skim or nonfat, one cup or Yogurt, skim or nonfat, one cup

SKIM

TRACE

Cream Cheese, one tablespoon

ONE

FRUITS and VEGETABLES

TEASPOONS of FAT

Fresh Fruits and Vegetables, most of them; plain Cottage Cheese, low-fat ( 2%), one cup ONE NONE

Avocado, 1/2 avocado

2%

4

Milk, 2% low-fat, one cup

ONE French Fries, 10 pieces 2

BREADS and CEREALS

TEASPOONS of FAT

OTHER FOODS Pie, 1/6 of 9-inch apple pie

TEASPOONS of FAT

Croissant, one

2

3 3/4

Muffin, one small

ONE

Cheese Curls, one ounce

2 3/4

Crackers, round buttery, 4 crackers Crackers, cheese snack, 8 to 10 crackers

ONE Potato Chips, one ounce ONE

2 1/2

Biscuit or Pancake, one

3/4

Corn Chips or Nacho Chips, one ounce

2 1/2

Saltines, 2 crackers Breads and Cereals, most of them, one serving

TRACE Doughnut, one plain 1 1/2

From NONE to 1/4

Cookies, chocolate creme-filled, 2

ONE

Gingersnaps, 2 cookies

1/4

Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Kirklyn M. Kerr, Director, Cooperative Extension System, University of Connecticut, Storrs. The Connecticut Cooperative Extension System is an equal opportunity employer and program provider. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building, Stop Code 9410, 1400 Independence Avenue, SW, Washington, DC 20250-9410 or call (202) 720-5964.

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