THE FAT IN OUR FOOD |
EVEN IF NOT OVERWEIGHT IF OVERWEIGHT HIGH FAT FOODS |
This may be divided into 3 different types:
Eating too much saturated fat can lead to the formation of excess
cholesterol, giving raised levels in the blood. Most British diets today
contain TOO MUCH FAT, especially saturated fat.
In an attempt to lower cholesterol levels through the food we eat, THE
TOTAL FAT IN THE DIET must be reduced.
Of the fat left in the diet, this should be mostly polyunsaturated and
monounsaturated fat.
Because ALL FAT is HIGH IN CALORIES, consumption of ALL TYPES should be KEPT TO A MINIMUM to avoid weight gain.
Make sure margarines and oils used are labelled "high in polyunsaturates" or "high in monounsaturates" and "low in saturates".
You will have been advised on suitable foods to have more of and certain foods to have less of. The daily intake of fat worked into your meal plan should not exceed more than 40g fat/day. The dietitian will discuss this meal plan with you.
The table below shows how easy it is to eat TOO MUCH FAT without trying,
when you are eating the wrong types of food on a regular basis.
Furthermore, these foods aren't particularly filling, therefore it is hard
to have just a small portion.
Some of the average portion sizes listed are not that large. Try weighing
out your normal portions of food and compare them to the portions given
above to give you a better idea of what you are actually eating.
| FOOD | FAT | CALORIES |
| 1 Pint/565 mls ordinary milk | 22g | 380 |
| 1 pint/565 mls semi-skimmed milk | 10g | 280 |
| 1 pint.565 mls skimmed milk | 1g | 195 |
| 1oz/28g butter | 20g | 265 |
| 1oz/28g margarine | 20g | 255 |
| loz/28g low fat spread | 10g | 110 |
| 3 tablespoons oil (33g) | 27g | 300 |
| 2oz/60g ordinary cheese | 20g | 240 |
| 150g/5 fl oz pot ordinary yoghurt | 4.1g | 163 |
| 150g/5 fl oz pot low fat yoghurt | 1.5g | 120 |
| 150g/5 fl oz pot diet yoghurt | 0.lg | 65 |
| Medium 60g/2oz sausage roll | 22g | 287 |
| Individual pork pie 85g/3oz | 23g | 320 |
| Small 200g/8oz portion steak & kidney pie | 39g | 609 |
| 110g/¼1b beefburger | 20g | 206 |
| 25g/3oz grilled (i.e. 2 large) sausages | 21g | 254 |
| 85g/3oz serving grilled pork chop fat left on | 25g | 282 |
| 85g/3oz serving grilled pork chop fat removed | 9g | 192 |
| 140g/5oz serving mince | 21g | 320 |
| 140g/5oz medium serving grilled sirloin steak (lean with fat on) | 33g | 391 |
| 85g/3oz serving (i.e. 3 rashers) streaky bacon grilled | 22g | 253 |
| 165g/6oz serving chips, cut thinly | 20g | 417 |
| 165g/6oz oven chips | 9g | 275 |
| 1 packet crisps small | 12g | 165 |
| 60g/2oz Average chocolate bar | 14g | 250 |
| 100g/4oz small packet peanuts | 46g | 600 |
| 10 Digestive biscuits | 32g | 740 |
| 60g/2oz serving sponge cake | 17g | 301 |
| 45g/1½ oz chocolate eclair | 11g | 169 |
| 60g/2oz individual mince pie | 12g | 243 |
| 100g slice i.e. 1/6 of Viennetta | 8.2g | 136 |
| 1 tablespoon Delight single cream (15g) | 1.4g | 20 |
| 1 tablespoon Elmlea double cream (15g) | 10.9g | 119 |
| 1 tablespoon (15g) single cream | 3g | 32 |
| 1 tablespoon (30g) whipping cream | 10.5g | 100 |
| 1 tablespoon (30g) double cream | 15g | 134 |
| 1x142 mls/5fl oz pot single cream | 32g | 318 |
| 1x142 mls/5fl oz pot whipping cream | 52g | 500 |
| 1x142 mls/5fl oz pot double cream | 72g | 670 |
| 1x142 mls/5fl oz pot soured cream | 32g | 318 |
| 1x142 mls/5fl oz pot Delightsingle cream | 114g | 180 |
| 1x284mls/10fl oz pot Elmlea double cream | 102g | 990 |
This factsheet provided by Department of Nutrition & Dietetics, Hospital of St Cross, Rugby UK