| Fat Nutrition Tips |
Fat Selection Tips |
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All fats are high in calories. Limit serving sizes for good nutrition and health.
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Check the nutrition facts on food labels for serving sizes. One fat exchange
is based on a serving size containing 5 grams of fat. |
| Nuts and seeds contain small amounts of fiber, protein, and magnesium. | When selecting regular margarine, choose one with liquid vegetable oil as the first ingredient. Soft margarines are not as saturated as stick margarines. Soft margarines are healthier choices. Avoid those listing hydrogenated or partially hydrogenated fat as the first ingredient. |
| If blood pressure is a concern, choose fats in the unsalted form, such as unsalted peanuts, to help lower sodium intake. | When selecting low-fat margarines, look for liquid vegetable oil as the second ingredient. Water is usually the first ingredient. |
| | When used in smaller amounts, bacon and peanut butter are counted as fat choices. When used in larger amounts, they are counted as high fat meat choices.
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Fat-free salad dressings are on the Other Carbohydrates list and the Fat-free section of the Free Foods list.
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See the Fat-free or Reduced-fat section of the Free Foods list for nondairy creamers, whipped toppings, and fat-free products such as margarines, salad dressings, mayonnaise, sour cream, cream cheese, and nonstick cooking spray.
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