Some Useful Info on FAT

April 16, 2013
Another family Birthday today and a newborn in Bermuda, Happy Birthday to my brother he is 52, congrats to the family in Bermuda on their new baby boy.
I enjoyed a nice visit with great friends last night, you know who you are. Then I came home and did a 45 minute walk around the town (Napanee). It was much warmer yesterday, could it be spring finally arriving?

I thought I would share some information on calculating fats to help when you are shopping.

Using Nutrition Panel Information

Calculating fat calories from a food label.

This is a useful tool for individuals on a weight loss program. It may be useful to take a product from your own cupboard and follow along.

Our overall goal is to keep to the dietary guidelines and ensure that fat is no more than 30% of total calorie intake.

Reason why we would want to limit saturated fat intake;

·         Reduce fat intake and limit addition to fat the current body stores

·         Lower blood cholesterol levels

·         Reduce the risk of some types of cancer

The goal for saturated fat is to be no more than 10% of total calorie intake.

I’ll use 4oz of 1% cottage cheese label

Step 1: Note the nutritional facts label of any product, all the information on the label relates to the serving size.

Step 2: Look at the total calories. Fat contains 9 calories per gram of weight. The label shows 1.2 g of fat (1.2 x 9 calories = 10.8 calories from fat). This calculation is shown on the label, listed next to the calories as Calories from Fat. The numbers on the label are rounded, so close to 10.8 is close to the 10 listed on the label.

Step3:  Calculate the percentage of total calories in this cottage cheese that comes from fat.

e.g. 10/81 = 0.12x100 = 12% calories from fat

A simple formula for identifying high fat products

Is to divide the total calories by the calories from fat: in this case 81/10=8.1 an answer of 5 or more means the product contains 20% or less fat from calories, you could start shopping in this way.

Let me know if you find this information useful. I will add some more information tomorrow?

Did you know how to do this before?

Please leave feedback if you would like some more information and leave questions and I will do my best to answer them.

Today's quote:

“The great pleasure in life is doing what people say you cannot do.”
~ Walter Bagehot ~

 

 This is so true I remember being told at 18 that no one would give me a job because I hadn't finished high school, well it made me more determined than ever, I got my first job with in a week as a Personal Support Worker in a nursing home, a career I had for over 32 years and I finished my education as well. And went to college I have a Diploma in Nutrition Management, with a few extra courses in Infant Nutrition and Sports Nutrition.

Has someones comment made you determined to be a success?