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Table
A: High fat foods
| Foods |
%
of Fat |
| Bread, Cereals, Grains |
|
| Breads |
2-4 |
| Cereals |
trace-2 |
| Pasta(plain) |
1-2 |
| Fruit |
trace |
| Avocado |
17 |
| Vegetables |
trace |
| Olives |
20 |
| Meat |
Beef
(stewed)
lean only |
15 |
Beef
(stewed)
lean; fat |
29 |
| Ground beef |
19 |
Roast
(rib)
lean only |
15 |
Roast
(rib)
lean; fat |
31 |
| Pork sausages |
31 |
| Poultry |
Chicken
(breast, roasted, without skin) |
3 |
| Turkey |
5-20 |
Turkey
(light,dark, no skin) |
5 |
| Fish |
| Clams, crabmeat, oysters,shrimps |
1-2 |
| Salmon(baked) |
6 |
| Salmon(canned) |
9 |
| Sardines |
10 |
| Tuna(oil pack) |
8 |
| Tuna(water pack) |
2 |
| Cheese |
| American |
32 |
| Blue |
28 |
| Cheddar |
32 |
| Cottage(creamed) |
4 |
| Cottage(lowfat) |
2 |
| Mozzarella |
21 |
| Swiss |
28 |
| Milk |
| Whole |
3.2 |
| Lowfat |
2 |
| Non-fat(skim) |
than 0 |
| Other dairy products |
| Butter |
81 |
| Others |
| Vegetable oils |
100 |
| Margarines |
80 |
| Mayonnaise |
79 |
| Nuts |
50-70 |
| Soyabeans
(dry) |
30 |
| Egg yolk |
33 |
Table
B: Fatty acids in Oils or Fats
| Fat or Oil... |
Saturated
Fatty
acids(%) |
Monoun-
saturated
fatty
acids(%) |
Polyun-
saturated
fatty
acids(%) |
Kinds of fats & oils |
| Canola oil |
7 |
53 |
22 |
Monounsaturated |
| Corn oil |
13 |
24 |
59 |
Polyunsaturated |
| Olive oil |
14 |
74 |
9 |
Monounsaturated |
| Palm oil |
52 |
38 |
10 |
Saturated |
| Peanut oil |
17 |
46 |
32 |
Monounsaturated |
| Safflower oil |
9 |
12 |
74 |
Poluunsaturated |
| Soyabean |
15 |
23 |
51 |
Polyunsaturated |
Soyabean-
cottonseed oil |
18 |
29 |
48 |
Polyunsaturated |
| Butter |
62 |
30 |
5 |
Saturated |
| Lard |
39 |
45 |
11 |
Saturated* |
Table
C: Quantity of Cholesterol you consume per plate Plate?
| Food |
Serving |
Cholesterol
(milligrams) |
| Meat |
Beef
(stewed)
lean & fat |
3 ounces |
87 |
Beef
(stewed)
lean |
2.2 ounces |
66 |
Beef
(ground)
lean |
3 ounces |
74 |
Beef
(ground)
regular |
3 ounces |
76 |
Beef steak
(sirloin) |
3 ounces |
77 |
| Bacon |
3 stips |
16 |
Pork chop,
lean |
2.5 ounces |
71 |
| Poultry |
Chicken
(roast)
breast |
3 ounces |
73 |
Chicken
(roast)
leg |
1.6 ounce |
3 ounces |
| Turkey,
roast, breast |
3 ounces |
59 |
| Fish |
| Calims |
3 ounces |
43 |
| Flounder |
3 ounces |
59 |
| Oysters(raw) |
1 cup |
120 |
| Salmon(canned) |
3 ounces |
34 |
| Salmon(baked) |
3 ounces |
60 |
| Tuna |
3 ounces |
48 |
Tuna
(oil canned) |
3 ounces |
55 |
| Cheese |
| American |
1 ounce |
27 |
| Cheddar |
1 ounce |
30 |
| Cream |
1 ounce |
31 |
Mozzarella
(whole milk) |
1 ounce |
22 |
Mozzarella
(part skim) |
1 ounce |
15 |
| Swiss |
1 ounce |
26 |
| Milk |
| Whole |
8 ounces |
33 |
| 2% |
8 ounces |
18 |
| 1% |
8 ounces |
18 |
| Skim |
8 ounces |
10 |
| Other dairy products |
| Butter |
pat |
11 |
| Eggs,
large |
1 |
213 |
| Others |
| Lard |
tblsp. |
12 |
Source: Nutritive value of foods (Washington D.C:U.S. Department of
Agriculture,1991).
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