Product
CaloriesTotal Fat, gSaturatedFat, gTrans Fat,
gCombinedSat-Transg , FatsCholesterol, mgButter1001170730Margarine stick, 80% fat100112350Margarine stick, 70% fat901022.54.50Margarine tub, 60% fat8091.501.50Table 18. Four spread choices. Which is the heart-healthy choice?
Butter. This choice contains the highest combined amount of
saturated and
transfat, 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 andtransfat.Margarine, 70% fat, stick. This choice does not contain the lowest
combined amount of saturated andtransfat.Margarine, 60% fat, tub. Best heart-healthy choice. It has the lowest
combined amount of saturated andtransfat and no cholesterol.Heart-Healthy Substitutions
Substitutions can lower you fat intake. Possible substitutions arelisted inTable 19.Making Healthy Fat Choices
Even though monounsaturated and polyunsaturated oils appear to
be better for you, do not make the mistake ofaddingfat 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 sliceDoughnut, glazed14 gramsBagelApple muffin8 gramsChestnuts, roastedPeanuts, dry-roasted13 gramsChicken, white, skinlessChicken, dark, with skin20 gramsCocoa powderBaking chocolate13 gramsHam, lean roastedSalami8 gramsJamButter11gramsMilk, fat-freeMilk, whole8 gramsPeachPeach pie16 gramsPopcorn, hot airPopcorn, microwave butter8 gramsPork loin, trimmedPork spareribs18 gramsPotato, bakedFrench fries11 gramsPretzelsPotato chips9 gramsRaisin bread, two slicesCroissant, one10 gramsSalmonT-bone steak22 gramsShredded wheat cerealGranola5 gramsSorbetIce cream, premium25 gramsSpaghetti marinaraFettuccini Alfredo90 gramsTaco chips, bakedTaco chips, fried5 gramsTuna, water-packedTuna, oil-packed6 gramsTable 19. Heart-healthy substitutions. Watch Out For Hidden Fat
Avoid undermining healthy 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 somefast food “diet” meals can behigh in fat.Nutrition for Sports, Essentials of 90