Fat and Cholesterol Content
Fat is a component in food. Some foods, including most fruits and vegetables, have almost no fat.
Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef.
The saturated and trans fats—increase the risk for certain diseases.
The monounsaturated and polyunsaturated fats—lower disease risk.
The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats.
Dietary fat helps a child’s body grow and develop. Fats fuel the body and help absorb some vitamins.
They also are the building blocks of hormones and they insulate nervous system tissue in the body.
So fat is not the enemy, the right amount and the right kind of fat comes from fish, fat from lean meats, and heart-healthy oils.
It is also important to limit the amount of cholesterol you eat, especially if you have diabetes.
Cholesterol in the bloodstream is what’s most important, the biggest influence on blood cholesterol level is the mix of fats in your diet—not the amount of cholesterol you eat from food.
|
|
Measure
Unit, Weight
|
Total Fat
(Grams)
|
Cholesterol
(mg)
|
|
Milk |
1 cup |
8.9 |
35 |
|
Skim Milk |
1 cup |
0.4 |
4 |
|
Yogurt |
6 ounces |
5.5 |
21 |
|
Non fat yogurt |
6 ounces |
0 |
5 |
|
Whipped heavy cream |
2 tablespoons |
1.3 |
4 |
|
Vanilla Ice Cream, 16% fat |
1 cup |
23.7 |
88 |
|
Sour Cream |
1 cup |
48.2 |
102 |
|
Creamed cottage cheese |
1 cup |
9.5 |
31 |
|
Cream cheese |
1 ounce |
9.9 |
31 |
|
Cheddar cheese |
1 ounce |
9.0 |
30 |
|
Lowfat cheddar cheese |
1 ounce |
5.0 |
20 |
|
Butter |
1 tablespoon |
11.5 |
31 |
|
Margarine |
1 tablespoon |
11.5 |
0 |
|
Vegetable Oil |
1 tablespoon |
13.6 |
0 |
|
Eggs |
1 large |
5.1 |
217 |
|
Mayonnaise, soybean |
1 tablespoon |
11.0 |
8 |
|
Egg noodles |
2 ounces, dry |
3.0 |
70 |
|
Tuna, oiled packed, drained |
3 ounces, canned |
6.9 |
26 |
|
Tuna, water packed, drained |
3 ounces, canned |
2.1 |
35 |
|
Salmon |
3 ounces, baked |
11.0 |
69 |
|
Crab legs |
3 ounces, cooked |
1.0 |
45 |
|
Imitation crab meat (sticks) |
3 ounces, cooked |
1.0 |
45 |
|
Ground Beef |
3 ounces, broiled |
17.6 |
76 |
|
Beef – boneless rib roast |
3 ounces, roasted |
8.0 |
65 |
|
Beef – top round steak |
3 ounces, broiled |
6.0 |
72 |
|
Pork shoulder blade steak |
3 ounces, braised |
14.0 |
83 |
|
Pork – tenderloin |
3 ounces, roasted |
4.0 |
79 |
|
Chicken, dark meat w/o skin |
3 ounces, roasted |
8.3 |
79 |
|
Chicken, light meat w/o skin |
3 ounces, roasted |
3.8 |
72 |
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