|
fat
group
Despite
the “stigma” associated with dietary fat, some
dietary fat is absolutely necessary to maintain optimal
body and brain function. In addition, eating proper amounts
of “healthy fats” actually helps you to feel more
satisfied longer, and may contribute to reduced snacking,
lower overall caloric intake, and healthy weight loss. Studies
also show that eating enough dietary fat can help remedy
some chemical imbalances and behavioral problems. However,
as you know, eating excess fat contribute to weight gain,
obesity, and heart disease. Encourage yourself to select
fats from the “Best Fat Choices” list below. If
you want to know the fat type and content of a food and
it isn’t on the list, you can always check the nutrition
facts box on the label. A fat unit in this food group averages
50 calories and contains little or no carbohydrates or protein.
•
Best Fat Choices
• Decent Choices
• Less Desirable Choices
• Free Foods
• Combination Starches/Protein/Fats
| Best
Fat Choices |
Portion
|
Fat
Unit |
Avocado
|
1/4
avocado |
2 |
Nuts
and seeds:
Peanuts, cashew
Almonds
Pine nuts, pumpkin seeds
Sunflower seeds
Sesame seeds
|
1/4 cup
7 (0.3 oz)
1 tablespoon
1 tablespoon
1 tablespoon |
3
1
1
1
1 |
Olive,
canola, peanut, or flaxseed oil
|
1
tablespoon |
1 |
Olives
(green or black)
|
10
medium |
1 |
| Tahini
paste |
2
teaspoons |
1 |
| back
to the top |
| Decent
choices |
Portion
|
Fat
Unit |
| Margarine,
light with liquid vegetable oil as the first ingredient) |
1
tablespoon |
1 |
Low
fat dressings
|
2
tablespoons |
1 |
Low
fat mayonnaise
|
1
teaspoon |
1 |
Polyunsaturated
oils (safflower, sunflower, soybean, corn and walnut)
|
1
teaspoon |
1 |
Light
sour cream
|
2
tablespoons |
1 |
Light
cream cheese
|
1
tablespoon |
1 |
| Walnuts |
4
halves |
1 |
| back
to the top |
| Less
Desirable Choices |
Portion |
Fat
Unit |
Bacon,
cooked
|
1
slice (10 slices/lb) |
1 |
Butter
|
1
teaspoon |
1 |
Half
and Half
|
2
tablespoons |
1 |
Regular
cream cheese
|
1
medium (4 oz) |
2 |
Regular
dressings
|
1
tablespoon |
1 |
Regular
mayonnaise
|
2
teaspoons |
1 |
Regular
sour cream
|
1
tablespoon |
1 |
| Saturated
oils (palm, coconut) |
1
teaspoon |
1 |
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to the top |
|
The
foods listed below are considered “free foods.”
Your child may eat them without worrying about the
portion size.
|
| Free
Foods |
Portion |
Units |
Fat
free sour cream
|
No
Limit |
0 |
Fat
free mayonnaise
|
No
Limit |
0 |
Fat
free sour cream
|
No
Limit |
0 |
Fat
free cream cheese
|
No
Limit |
0 |
| Fat
free dressing |
No
Limit |
0 |
| back
to the top |
|
These
Combination Starches/Carbohydrates account for a mix
of carbohydrates, fats and some proteins. Refer to
the table below for choices.
|
| Combination
Starches/Protein/Fats |
Portion |
Units |
Biscuit
|
1
(2-1/2" across) |
1
carb, 1 fat |
Chicken
nuggets or tenders
|
6
nuggets or 4 tenders |
1
carb, 2 protein, 3 fats |
Chili
|
1
cup |
2
carbs, 1 protein, 3 fats |
Chinese
stir fry
|
1
cup |
1
carb, 2 fats |
French
fries
|
Kids
meal size |
2
carbs, 2 fats |
French
fries
|
Small |
2
carbs, 3 fats |
Hamburger
|
Kids
meal or Junior size
Regular |
1-1/2
carbs, 2 proteins, 2 fats
2 carbs, 3 proteins, 3 fats |
Hamburger
helper, lasagna, stew
|
1
cup |
2
carbs, 1 protein, 2 fats |
Macaroni
& cheese
|
1
cup |
2
carbs, 1 protein, 2 fats |
Muffin
|
1
small (1.5 oz) |
1
carb, 1 fat |
Pizza,
cheese, thin crust
|
1/4
of a 10" (5 oz) |
2
carbs, 2 protein, 1 fat |
| Ravioli
or Spahetti-O's™ |
1
cup |
2
carbs, 1 protein, 1 veggie |
| Tuna
noodle casserole |
1
cup |
2
carbs, 2 protein, 1 fat |
| back
to the top |
Back
To The Portion Control Table
|
