Instead of these foods | Try these foods | ||
Food | Grams of Fat | Food | Grams of Fat |
Breakfast Food | |||
Doughnut | 12 | Bagel | 2 |
Granola (1 Cup) | 15 | Cheerios (1 cup) | 1 |
Danish | 10 | Toast with jam | 2 |
Whole Milk | 8 | Skim milk (1 cup) | 0 |
Lunch Food | |||
Caesar salad-medium | 40 | Large garden salad | 0 |
Roll & butter (2 pats) | 10 | Plain Roll | 1 |
Hotdog on bun | 10 | Turkey sandwich | 3 |
Cheeseburger | 26 | Ham on rye w/ mustard | 7 |
Tuna packed in oil | 7 | Tuna packed in water | 1 |
Milk Shake | 9 | Iced Tea | 0 |
Dinner Food | |||
Lobster Newburg (1 cup) | 39 | Steamed lobster-4 oz | 1 |
6 oz fried chicken (with skin) | 30 | 4 oz flounder | 8 |
Chicken wing, fried | 7 | 4 oz grilled chicken (no skin) | 4 |
French fries | 10 | Baked potato w/fat free sour cream | 0 |
Broccoli with cheese sauce (1 cup) | 17 | Broccoli steamed (1 cup) | 0 |
Fried rice (1 cup) | 13 | Steamed rice (1 cup) | 0 |
Desserts | |||
Cheese cake (1/12 cake) | 21 | Angel food cake 1/10th cake with strawberries and 3 tablespoons light whipped topping | 3 |
Vanilla ice cream (1 cup) | 14 | Sorbet (1 Cup) | 0 |
Pudding (1 cup) | 8 | Jello (1 cup) | 0 |
Official USDA serving | Typical restaurant serving | |
Begal | 2 oz | 4-5 oz |
Chips | 2 oz | 3 oz+ |
French Fries | 3 oz | 6-8 oz |
Ice-Cream | 1/2 Cup | 1 Cup+ |
Pasta with sauce | 1 Cup | 3 Cups+ |
Popcorn | 2 Cups | 8 Cups |
Meat | 3 oz | 6-16 oz |
Soda | 8 oz | 16 oz+ |
Muffin | 2 oz | 4-6 oz |
Pizza Slice | 5 oz | 9 oz+ |