Product
Calories
Total Fat, g
Saturated
Fat, g
Trans Fat,
g
Combined
Sat-Trans
g , Fats
Cholesterol
, mg
Butter
100
11
7
0
7
30
Margarine stick, 80% fat
100
11
2
3
5
0
Margarine stick, 70% fat
90
10
2
2.5
4.5
0
Margarine tub, 60% fat
80
9
1.5
0
1.5
0
Table 18. Four spread choices. Which is the heart-healthy choice?
Butter
. This choice contains the highest combined amount of
saturated and
trans
fat, and the highest amount of cholesterol.
For many palates, though, it tastes best!
Margarine, 80% fat, stick
. This choice does not contain the lowest
combined amount of saturated and
trans
fat.
Margarine, 70% fat, stick
. This choice does not contain the lowest
combined amount of saturated and
trans
fat.
Margarine, 60% fat, tub
. Best heart-healthy choice. It has the lowest
combined amount of saturated and
trans
fat and no cholesterol.
Heart-Healthy Substitutions
Substitutions can lower you fat in
take. Possible substitutions are
listed in
Table 19
.
Making Healthy Fat Choices
Even though monounsaturated and polyunsaturated oils appear to
be better for you, do not make the mistake of
adding
fat to your diet.
In general, the less fat you eat, the better off you are.
Instead, switch from the more harmful saturated fats to the more
benign unsaturated varieties.
You are not helping yourself by eating your bread dipped in olive
oil if you are happy to eat it plain. Olive oil, in moderation, might be a better choice than butter.
If You Choose
Instead Of
Fat Saved Per Serving
Angel food cake slice
Doughnut, glazed
14 grams
Bagel
Apple muffin
8 grams
Chestnuts, roasted
Peanuts, dry-roasted
13 grams
Chicken, white, skinless
Chicken, dark, with skin
20 grams
Cocoa powder
Baking chocolate
13 grams
Ham, lean roasted
Salami
8 grams
Jam
Butter
11
grams
Milk, fat-free
Milk, whole
8 grams
Peach
Peach pie
16 grams
Popcorn, hot air
Popcorn, microwave butter
8 grams
Pork loin, trimmed
Pork spareribs
18 grams
Potato, baked
French fries
11 grams
Pretzels
Potato chips
9 grams
Raisin bread, two slices
Croissant, one
10 grams
Salmon
T-bone steak
22 grams
Shredded wheat cereal
Granola
5 grams
Sorbet
Ice cream, premium
25 grams
Spaghetti marinara
Fettuccini Alfredo
90 grams
Taco chips, baked
Taco chips, fried
5 grams
Tuna, water-packed
Tuna, oil-packed
6 grams
Table 19. Heart-healthy substitutions. Watch Out For Hidden Fat
Avoid undermining h
ealthy foods by dressing them in butter,
margarine, mayonnaise, or other high-fat sauces.
One tablespoon of Caesar salad dressing, with 8 grams of fat,
can raise the caloric content of half a cup of Romaine lettuce to 88 percent fat.
Reduced broth or puréed vegetables make a healthful low-fat
alternative to cream- or butter-based sauces.
A handful of peanuts, granola cereal, egg-laden breads and
pastas, nondairy creamers, even some
fast food “diet” meals can be
high in fat.
Nutrition for Sports, Essentials of 90