Figure How To Count The Oils You Eat

Amount of

Kcalories

Total

Oils/Foods

Food

Amount of Oil

from Fat

Kcalories

Vegetable oils (such as canola,

1 tablespoon

3 teaspoons

120

120

corn, olive, soybean, safflower,

peanut)

Margarine (trans fat-free)

1 tablespoon

21/2 teaspoons

100

100

Mayonnaise

1 tablespoon

21/2 teaspoons

100

100

Mayonnaise-type salad dressing

1 tablespoon

1 teaspoon

45

55

Italian dressing

2 tablespoons

2 teaspoons

75

85

Thousand Islands dressing

2 tablespoons

21/2 teaspoons

100

120

Olives, ripe, canned

4 large

1/2 teaspoon

15

20

Source: U.S. Department of Agriculture.

Source: U.S. Department of Agriculture.

  • The fat in well-marbled cuts of meat or ground beef with more than 5 percent fat by weight
  • The fat in poultry skin
  • The fat in higher-fat luncheon meats, bacon, and sausage
  • The sugar added to fruits and fruit juices
  • The added fat and/or sugars in vegetables prepared with added fat or sugars
  • The added fats and/or sugars in grain products containing higher level of fats and/or sugars, such as sweetened cereals, higher-fat crackers, pies and other pastries, cakes, and cookies

Discretionary kcalories therefore represent the balance of kcalories you have after meeting the recommended nutrient intakes by eating foods in low-fat or no added sugar forms.

For example, assume your kcalorie budget is 2000 kcalories per day. Of these kcalories, you need to spend about 1735 kcalories for essential nutrients if you choose foods without added fat and sugar. Then you have 265 discretionary kcalories left. You may use these on "luxury" versions of the foods in each group, such as higher-fat meat, sweetened cereal, and cookies. Or, you can spend them on sweets, soda, wine, or beer or by adding fats (such as butter) or sweeteners (such as syrup or table sugar) to foods. Figure 2-17 shows you how to count the discretionary kcalories you eat.

Most solid fats are high in saturated fats and/or trans fats, both of which raise LDL cholesterol levels and increase the risk of heart disease. A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered solid fats.

Total discretionary kcalories should be limited to the amounts shown at the bottom of the MyPyramid chart (Figure 2-7). The best way to increase the number of discretionary kcalories is to increase physical activity. The greater the amount of physical activity, the more discretionary kcalories will be available.

Physical activity. Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, and dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Moderate physical activities include:

• Walking briskly (about 31/2 miles per hour)

Fat Burning Foods

Fat Burning Foods

If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.

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