Lowering Fat Intake Guidelines

 

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Judy J. Davis, M.D., F.A.A.P.

1095 E Warner Ave #102

Fresno, CA 93710

(559) 412-8184 Fax (559) 438-1174




LOWERING YOUR FAT INTAKE


PRINCIPLESFOODS OF CONCERN      ACTION PLAN________

      

1.  Eat Fewer Fried FoodsDo you eat these foods?Lower fat Ideas:


French Fries                  Grilled Sandwich

Fried meats       Cheese curls

               Deep-fried foods       Corn dogs

Onion rings       Tempura

Donuts        Fried snacksTry fresh fruit or crunchy, raw vegetable

Potato Chips       Hash Brownssnacks, popcorn, pretzels or rice cakes.

Refried beans       Fried Chicken

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2.  Use Low Fat Cooking MethodsDo you use these fats?             *Recipe Repair*


Bacon grease               Butter

Mayonnaise       Lard

Margarine       ShorteningBroil, bake, barbecue, boil, steam or

Chicken fat       Oilsmicrowave instead.

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3.  Eat Fewer Fatty FoodsDo you eat these foods?Lower fat ideas:


GraviesNuts

Cream saucesFrostings

Chicken skinChocolates

Creamed soupsNut butters

   Creamy saladPastriesUse mustard on sandwiches instead of

Dressings Cookiesmayonnaise. 


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4.  Eat Fewer Fatty MeatsDo you eat these foods? Lower fat ideas:


BaconPrime Rib

SausageBrisket

PepperoniRibs

Hot dogsHamburger

Chicken wingsTri-tip

PastramiRib eye steakSelect leaner meats such as top round or

BolognaT-bone steakflank steak.  You may want to try a meatless

SalamiChopsmeal.

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5.  Choose Lower Fat Dairy Do you eat these foods?Lower fat ideas:

      Products

Whole milkPuddings

CreamCustards

Half and halfSour Cream

High fat cheesesIce Cream

Cheddar, Swiss,Cream CheeseUse lower fat cheeses like Mozzarella or

JackWhipped CreamString cheese. 

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6.  Eat No More Than 30% of Read food labels to find the fat:Lower fat ideas:

     Daily Calories As Fat.Nutrition Facts

Serving Size 1 cup (248g)                Eat plenty of fruits, vegetables, breads, cereals,

Servings per Container: about 3.5rice, pasta and beans in place of high fat foods.


Amount Per Serving

Calories 210Calories from fat 10


              % Daily Value

Total Fat 1 g           2%

   Saturated Fat           0%My Daily Fat Gram Budget:

   Polyunsaturated fat 0.5 g            

   Monounsaturated fat 0 g

Cholesterol 0 mg.                            0%


Judy Davis, MD, FAAP

Fellow American Academy of Pediatrics

Fellow Sub-Board American Academy of Pediatric Gastroenterology

American Board of Nutrition

Clinical Professor, Department of Pediatrics, University of California, San Francisco


Revised 10/16


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