Fat Intake- Healthy Ranges
Fat Intake- Healthy Ranges
Children 30-60g
Teenagers (Active) 40-80g
Women 30-60g
Men: Active 40-80g
Heavy Activity/Athlete 80-120g
Maximum Desirable Fat Intake (daily)
Calories Fat % Fat Cals
1200 cals 30g fat 23%
1500 cals 40g fat 24%
1800 cals 50g fat 25%
2000 cals 60g fat 27%
2200 cals 70g fat 28%
2500 cals 80g fat 29%
3000 cals 100g fat 30%
4000 cals 135g fat 30%
Percentage Fat Calories Formula:
Grams of Fat per Serving x (900)
Total Calories per serving
FRYING ADDS FAT- The greater the surface
area of potato exposed to fat or oil, the
higher the fat content.
Whole Potato (3 oz) Fries (large cut, 3 oz)
0g fat, 65 cals 12g fat, 220 cals
Roast Potato (3 oz) Fries (small, 3 oz)
5g fat, 155 cals 15g fat, 265 cals
Potato Chips (3 oz)
30g fat, 450 cals
Fat Percent Content
Don’t be fooled by promotion of foods claiming to have a low percentage of fat. It’s serving size and total grams of fat that count.
Example, whole milk with 3.5% fat sounds low (3.5gfat/100ml) but an 8fl.oz cup contains 8g fat; and 2 cups contain 16g fat.
Ice cream with 10% fat seems high, yet a regular scoop (3 fl.oz) has only 5g fat.
(Low-fat ice cream has less than 2g fat/serve.)
Hints to Reduce Fat
• Choose lean cuts of meat
• Avoid high fat meat products such as salami, bacon, sausage and franks.
• Broil or bake. Avoid frying in oil. Allow casseroles to cool and skim off surface fat.
• Avoid fried fish, frozen fish is batter and canned fish in oil
• Use minimal amounts of all types of fat and oil.
• Choose ‘light’ and ‘reduced fat’ spreads but still use sparingly.
• Use minimal amounts of oil when stir-frying. Use no-stick sprays like Pam.
• Avoid regular mayonnaise and oil dressing. Choose ‘light’ ‘reduced fat’ or fat-free’ brands.
• Choose low fat or fat free sauces (mainly tomato-based). Avoid ‘pesto’, ‘alfredo’, ‘cheese’ and ‘creamy sauces.
• Choose low-fat or nonfat milks and yogurts. Avoid full cream milk, cream, Half & Half
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