Nutritional Planning
Many people think that consuming foods high in fat(80-100%) is the main cause of being over weight, but many times it is consuming a large quantity, of what many call, medium fat foods(40-80%). To achieve optimal health, you should consume less of 30% or higher
fat calorie foods.
Below 30% Fat Calories -Lean Foods Above 30% Fat Calories -Hi Fat Foods
Trace to 10% -very low fat foods 30-40% -medium fat foods
10-20% -low fat foods 40-50% -medium high fat foods
20-30% -low medium fat foods 50-80% -high fat foods
Above 30% Fat Calories -medium/high fat foods 80-100% very high fat foods
Examples of Various Foods and Their Fat Percentages
Fat Percent% Foods
90-100 Baking chocolate, pecans, Butter, Italian dressing, margarine, mayonnaise
80-89 Brisket of beef, French dressing, sour cream, cream cheese, pork square ribs, eggs yolk
70-79 Bacon, cheddar cheese, peanut butter, half and half, chuck stew meat, salami
60-69 American cheese, ground chuck, pork chops, potato chips, sweet chocolate
50-59 Hamburger, milk chocolate,pie crust, mozzarella cheese, roast beef, whole roast chicken
40-49 Ice cream, whole milk, sirloin, Ritz crackers, french fried shrimp, french fries, granola
30-39 Chocolate chip cookies, hamburger with bun, lasagna, cottage cheese, soybean nuts
20-29 Ground round, pizza, chicken (skinless dark meat), 2% milk, lean sirloin, wheat thins
10-19 Bread, 1% cottage cheese, fig bar, plain popcorn, pretzels, turkey breast, oatmeal, lobster
5-10 Brown rice, chestnuts, honeydew melon, raisins, sherbet, shrimp, tortilla
0- 5 Skim milk, egg white, clear soups, most cereals, fruits and vegetables, pasta, Rye Krisp