Limit Saturated Fat Intake

On a 2,000 calorie diet* here are the maximum grams of saturated fats you should eat according to various organizations.                                                     *Est. calorie needs

USDA= no more than 10% = 200 calories = 22 grams of saturated fats (200 calories / 9 calories per gram of fat)
What you could eat for 22 grams of saturated fats:
1 cup ricotta cheese (20 grams) + 1 cup 2% milk (2.9 grams)  = 22.9 grams saturated fats
or 1 cup ice cream (9 grams) + 1 oz. cheddar cheese (6 grams) + 1 large French fries (6.5 grams) =21.5 grams saturated fats

WHO and AHA =  no more than 7% = 140 calories = 15.5 grams of saturated fats
What you could eat for 15.5 grams of saturated fats:
3 oz. ribs (10.8 grams) + 1 piece apple pie (4.7 grams) = 15.5 grams saturated fats

McDougall Program = no more than 5% = 100 calories = 11 grams saturated fats
What you could eat for 11 grams of saturated fats on a plant-based diet:
5 servings fruit (0.1 grams) +5 servings vegetables (0.25 grams) + 5 servings whole grains (0.85) + 2 servings beans (0.30 grams) + 1 serving tofu (0.81 grams) + 1 oz nuts (1.5 grams) + 1 oz. flaxseeds (0.9 grams) + 1 medium avocado (4.5 grams) + 5 large olives (0.3 grams) + 1 oz. sunflower seeds (1.5 grams) =  11.01 grams saturated fats

Let’s say you want to reduce your calories to 1,600 calories a day to lose some weight. Here are the maximum grams of saturated fats you could eat according to the following organizations:

USDA= no more than 10% = 160 calories = 18 grams of saturated fats (160 calories / 9 calories per gram of fat)
What you could eat for 18 grams of saturated fats:
1 dbl. patty cheeseburger (18 grams)  = 18 grams saturated fats

WHO and AHA =  no more than 7% = 112 calories = 12 grams of saturated fats
What you could eat for 12 grams of saturated fats:
4 oz. Mozzarella, part skim milk (12 grams) = 12 grams saturated fats
or 2 oz. Cheddar cheese (12 grams) = 12 grams saturated fats

McDougall Program = no more than 5% = 80 calories = 8.89 grams saturated fats
What you could eat for 8.89 grams of saturated fats on a plant-based diet:
5 servings fruit (0.1 grams) +5 servings vegetables (0.25 grams) + 5 servings whole grains (0.85) + 2 servings beans (0.30 grams) + 1 serving tofu (0.81 grams) + 1 oz nuts (1.5 grams) + 1 oz. flaxseeds (0.9 grams) + 1/2 medium avocado (2.25 grams) + 5 large olives (0.3 grams) + 1 oz. sunflower seeds (1.5 grams) =  8.76 grams saturated fats

 

Website by Nile