Every day we eat fats in our diet without even realizing. Peanut butter, salad dressing, margarine, sour cream; it all adds up. How do we count it in so everything isn’t blown way out of proportion?
Let’s look at the numbers…
A general rule of thumb is:
a single serving of fat is 1 tsp of regular margarine, vegetable oil, or butter and 1 tbsp of regular salad dressing.
Each serving from this group contains 0 grams of carbs, 0 grams of protein, 5 grams of fat, and 45 calories. We should be choosing heart-healthy alternatives from monounsaturated and polyunsaturated fats more than not.
Monounsaturated Fats Serving Size
|Avocado (medium, 1 oz)||2 T|
|Nut butters (trans-fat free)||1 1/2 t|
|Oil (canola, olive, peanut)||1 t|
|Olives (black, ripe)||8 large|
|! Olives (green, stuffed)||10 large|
Polyunsaturated Fats Serving Size
|Margarine (lower-fat spread)||1 T|
|Margarine (stick, tub or squeeze)||1 t|
|Mayonnaise (reduced-fat)||1 T|
|Mayonnaise (regular)||1 t|
|Oil (corn, cottonseed, flaxseed, grapeseed, safflower, soybean, sunflower)||1 t|
|! Salad dressing (reduced-fat)||2 T|
|! Salad dressing (regular0||1 t|
Saturated Fats Serving Size
|Bacon (cooked, regular or turkey)||1 slice|
|Cream( half and half)||2 T|
|Cream cheese (reduced-fat)||1 1/2 T|
|Cream cheese (regular)||1 T|
|Sour cream (reduced-fat or light)||3 T|
|Sour cream (regular)||2 T|
Some of the fats have been included in other posts, like bacon in the meat and protein post. I know sometimes I feel like this little guy when I eat bacon. Even though we would love to eat that whole pound, we have to watch our fat intake and limit the number of slices we eat.
I love Ranch Salad dressing. All us Southern Girls think the only thing better than Ranch Dressing is more of it. We put Ranch Dressing on Ranch Dressing. One way I have found to cut the fats in my Ranch Dressing is to make my own.
I mix together: