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| A Closer Look at Fat and Added Sugars |
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As you can see, fats and sugars are concentrated in foods from the Pyramid tip. These foods
supply calories, but little or no vitamins and minerals. By using these foods sparingly to
enhance the flavor of your food, you can have a diet that supplies needed vitamins and minerals
without excess calories.
When choosing foods for a healthy diet, consider that fat and added sugars in your choices from
the food groups, as well as the fats, oils, and sweets from the Pyramid tip.
Fat In general, foods that come from animals (meat
group) are naturally higher in fat than foods that come from plants. But there are many low-fat
dairy and lean meat choices available, and these foods can be prepared in ways that lower fat.
Fruits, vegetables, and grain products are naturally low in fat. But many popular items are prepared with fat, like
french-fried potatoes.
Added Sugars These symbols represent sugars added to foods
in processing or at the table, not the sugars found naturally in fruits and milk. It is the added
sugars that provide calories with few vitamins and minerals.
Most of the added sugars in the typical diet come from foods in the Pyramid tip - soft drinks, candy, sweet desserts, or
syrups and table sugar we add to foods like coffee, tea or desserts.
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For example:
| Baked Potato |
Calories: 120
Fat: Trace
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| 14 French Fries |
Calories: 225
Fat: 11 g
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Added sugars in food are found in items such as canned fruit with heavy syrup, cakes and cookies.
The following chart shows you the amounts of added sugars in some popular foods. You may be
surprised!
Fat and Sugar Tips:
» Choose lower fat foods from each food group most often.
» Go easy on fats and sugar added to foods in cooking or at the table
» Choose fewer foods that are high in sugars - candy, sweet
desserts, and soft drinks.
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The following chart lists commonly used foods in each food group and the amount of fat and sugar in
each. Only a few of the thousands of foods we eat are listed. However, they will give you an idea of
foods from each food group that are higher and lower in fat.
The Food Guide Pyramid symbol (») next to the food items means
that food is one of the lowest fat choices you can make in that food group. You can use the food label
to count fat in specific foods. Many labels on food lists the grams of fat in a serving.
How much is a gram of fat?
To help you visualize how much fat is in these foods, keep in mind that 1 teaspoon of butter has 4
grams of fat.
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| For this amount of food... |
count this many... |
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Bread, Cereals, Rice & Pasta Group
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| Eat 6 to 11 servings daily |
Servings |
Grams of Fat |
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»Rice, pasta, cooked, 1/2 cup
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1 |
Trace |
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»Bread, 1 slice
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1/2 |
1 |
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»Dinner roll, bagel, english muffin, 1
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1 |
2 |
| Plain soda crackers, 2 |
1/2 |
3 |
| Breakfast cereal, 1 oz |
1/2 |
Check label |
| Pancakes, 4" diameter, 2 |
2 |
3 |
| Doughnut, 1 medium (2 oz) |
2 |
11 |
| Croissant, 1 large (2 oz) |
1 |
12 |
| Cake, frosted, 1/16 of average |
1 |
13 |
| Fruit Pie, 2 crusts, 1/6 of 8" pie |
2 |
19 |
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Vegetables Group
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| Eat 3-5 servings daily |
Servings |
Grams of Fat |
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»Vegetables, cooked, 1/2 cup
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1 |
Trace |
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»Vegetables, leafy, raw, 1 cup
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1 |
Trace |
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»Vegetables, nonleafy, raw, 1/2 cup
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1 |
Trace |
| Potatoes, scalloped, 1/2 cup |
1 |
4 |
| French fries, 10 |
1 |
8 |
| Potato salad, 1/2 cup |
1 |
8 |
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Fruit Group
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| Eat 2-4 servings daily |
Servings |
Grams of Fat |
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»Whole fruit: medium apple, orange, pear
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1 |
Trace |
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»Fruit, raw or canned, 1/2 cup
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1 |
Trace |
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»Fruit juice, unsweetened, 1/2 cup
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1 |
Trace |
| Fruit shakes, 1 large cup |
1 |
2-4 |
| Avocado, 1/4 whole |
1 |
9 |
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| Milk, Yoghurt and Cheese Group |
| Eat 2 to 3 servings daily |
Servings |
Grams of Fat |
| »Skim milk, 1 cup |
1 |
Trace |
| »Plain nonfat yoghurt, 8 oz |
1 |
Trace |
| Low fat milk, 2%, 1 cup |
1 |
5 |
| Whole milk, 1 cup |
1 |
8 |
| Natural cheddar, 1-1/2 oz |
1 |
14 |
| Processed cheese, 2 oz |
1 |
18 |
| Cottage cheddar, 1/2 cup |
1/4 |
5 |
| Ice cream, 1/2 cup |
1/3 |
7 |
| Ice milk, 1/2 cup |
1/3 |
3 |
| Frozen yoghurt, 1/2 cup |
1/2 |
2 |
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Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group
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| Eat 5 to 7 oz. daily |
Servings |
Grams of Fat |
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»Lean meat, poultry, fish, cooked
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3 oz. |
6 |
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»Dry beans and peas, cooked, 1/2 cup
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1 oz. |
Trace |
| Egg, 1 medium |
1 oz. |
5 |
| Chicken, fried with skin |
3 oz. |
13 |
| Ground beef, lean, cooked |
3 oz. |
16 |
| Bologna, 2 slices |
2 oz. |
16 |
| Peanut butter, 2 tbsp |
1 oz. |
16 |
| Nuts, 1/3 cup |
1 oz. |
22 |
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Fats, Oil, and Sweets
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| Use sparingly |
Grams of Sugar |
Grams of Fat |
| Butter, margarine, 1 tsp. |
0 |
4 |
| Mayonnaise, 1 tbsp. |
0.5 |
11 |
| Salad dressing, 1 tbsp. |
2 |
7 |
| Reduced calorie salad dressing, 1 tbsp. |
3 |
* |
| Sugar, jam, jelly, 1 tsp. |
4 |
0 |
| Cola, 12 fl. oz. |
36 |
0 |
| Fruit drink, -ade, 12 fl. oz. |
25 |
0 |
| Chocolate bar, 1 oz. |
15 |
9 |
| Sherbet, 1/2 cup |
25 |
2 |
| Fruit sorbet, 1/2 cup |
28 |
0 |
| Gelatin dessert, 1/2 cup |
18 |
0 |
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What about alcoholic beverages?
If adults choose to drink, they should have no more that 1 to 2 drinks a day. Alcoholic
beverages provide calories, but little or no nutrients. These standard-size drinks each
provide about the same amount of alcohol.
| Alcoholic Beverages |
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Calories |
| Beer, 12 fl. oz. (1 regular can) |
150 |
| Wine, dry, 5 fl. oz. |
100 |
| Liquor, 1-1/2 oz.* |
100 |
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* A mixer such as a soft drink will add more calories.
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| Rate Your Diet in the next section to
find if you are eating right.
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