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Of all the foodgroups, fat contains the most concentrated calories, which is why
you have to be more careful about the quantify you eat. Saturated fat
if found in our meat and dairy products, so you should try to choose
unsaturated fats when possible for this exchange.
| Unsaturated Fats
|
Almond Butter (1tsp)
Avocado (1/8 medium)
Nuts and seeds:
Almonds, dry/roasted (6 whole)
Cashews, dry/roasted (1 Tbsp)
Peanuts (10, or 1/3 oz)
Pecans (20 small, 10 large)
Walnuts (2 whole)
Seeds, pinenuts, sunflower (1Tbsp)
| Margerine (1tsp)
Margarine, light (1Tbsp)
Mayonnaise (1tsp)
Mayonnaise, light (1Tbsp)
Peanut butter (1tsp)
Oil - corn, safflower, soybean
sunflower, olive, peanut (1tsp)
Salad Dressing (1tsp)
Salad Dressing, lite (1Tbsp)
|
| Saturated Fats (not recommended)
|
bacon (1 slice)
bacon grease (1tsp)
butter (1tsp)
butter, reduced fat (1Tbsp)
cheese spread (1Tbsp)
chocolate (unsw. 1oz = 1Br, 2 Fat)
coconut, shredded (2Tbsp)
cream cheese (1Tbsp)
| cream cheese, light (2Tbsp)
cream (half & half) (2Tbsp)
sour cream (2Tbsp)
sour cream, light (3Tbsp)
gravy (1/4c)
lard/shortening (1tsp)
whipping cream (1Tbsp)
whipped topping (3Tbsp)
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Note: Read labels! 5 gr fat = 1 fat exchange!
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