Full Body Makeover by Clinton Walker III - HTML preview

Here are some important tips to cut fat

1. Read labels to determine both the amount and type of fats in foods.

The new food labels mandated by the Food and Drug Administration for processed foods were on most products as of July, 1994. Single ingredient foods, such as fresh fruits, vegetables, meat, poultry, fish and unprocessed grains are not required to have labels. The new labels must contain the following information.

Total calories
Cholesterol
Sugars
Calcium
Calories from fat
Dietary fiber Protein
Iron
Total fat
Sodium
Vitamin A
Saturated fat
Total Carbohydrates
Vitamin C When reading labels:

1. Look carefully at the serving size. If your normal serving size is more or less than the serving listed, you’ll need to adjust when considering the amount of fat (or carbohydrates, or proteins) in the product.

2. Look at the calories from fat. Figure the percent of calories coming from fat by dividing the total calories into the calories from fat. Figure the percent of calories coming from fat by dividing the total calories into the calories from fat (see item in red in figure 1: 36/120 = 30%).

3. Look at the grams of fat in the food and consider how this food fits into your total daily fat gram
allotment.

4. The percentage (%) daily value can be confusing for some people. It measures the amount of the particular nutrient in the food (e.g., fat) against the amount of that nutrient an average person is supposed to have in one day. So, if you consume a 2,000 calorie per day diet, 30% fat is 600 calories from fat or about 65-66 grams of fat (see bottom of Table 1). A serving of six cookies nets four grams of fat, which is 6% of the 66 total grams of fat, your are allowed per day.

5. On the bottom of each label is a little nutrition lesson.

For people consuming 2,000 or 2.500 calories per day, total fat, saturated fat, cholesterol, sodium, total carbohydrate, and dietary fiber recommendations are right there. In addition, calorie values per gram of fat, carbohydrates, and protein are on the labels for easy reference.
Table 1

Nutrition Facts Serving size 6 cookies (28g) Servings per container about 11
Amount per Serving
Calories 120 Calories from Fat 36
% Daily Value*

Total Fat 4g 6% Saturated Fat 0.5g 4% Polyunsaturated Fat 0g
Monounsaturated Fat 1g

Cholesterol 5mg 2% Sodium 105mg 4% Total Carbohydrate 20 g 7%

Dietary Fiber less than 1g 2% Sugars 7g

Protein 2g
Vitamin A 0%
Vitamin C 0% * Calcium 0% * Iron 8%
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs:

Calories 2,000 2,500

Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Calories Per Gram: Fat 9 * Less than 66g 83g Less than 20g 25g Less than 300g 300mg Less than 2,400mg 2,400mg 300g 375g 25g 30g Carbohydrate 4 * Protein 4

2. Instead of red meat, sometimes opt for chicken or fish (Skinless cuts out even more fat)

 

3. If your diet consists of large portions of meat, try to eat more meatless meals. Use vegetables, grains and legumes as the main dish.

 

4. Select lean meats and eat smaller portions (three to five ounces). Trim off the fat.

 

5. Limit intake of fats and oils, especially those high in saturated fat. Choose a margarine that has at least twice as much polyunsaturated fat as saturated.

6. Broil, bake, or boil foods instead of frying.
7. Cut back on fat-laden snack foods e.g. potato chips, cookies, and pastries.

8. Stop Cola consumption
For every 20 ounces of Coca-Cola you drink, you're consuming 250 calories. If you're trying to consume around 1500-calories a day in order to lose weight, you can blow your entire calorie budget on soda.