Fat Percentage Practice Page

FAT PERCENTAGE PRACTICE PAGE

Here are some practice labels for you to try:

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This is from a “toaster pastry”. You will notice your two numbers of interest:

CALORIES PER SERVING 200

CALORIES FROM FAT 45

Formula: CALORIES PER SERVING x .30 = TOTAL FAT CALORIES ALLOWED

For the toaster pastry: 200 x .30 = 60

So, this food needs to have 60 or LESS calories from FAT on the label for this food to be okay to eat. The calories from fat are 45, so you can have this if you want. Be clear, however, that I’m not advocating a frequent diet of toaster pastries, as they aren’t the best choice. This is just an example! Keep scrolling down for the next example.

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Here’s an example of Ken’s Light Vineagrette salad dressing label that I just typed in, because I had trouble scanning it!

NUTRITION LABEL FROM SALAD DRESSING

Serving Size: 2 TBSP

Servings Per Container: 50

Calories 50

Calories from Fat 45

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Here are are two numbers of importance:

CALORIES PER SERVING 50

CALORIES FROM FAT 45

Formula: CALORIES PER SERVING x .30 = TOTAL FAT CALORIES ALLOWED

For the light salad dressing: 50 x .30 = 15

So, this food needs to have 15 or LESS calories from FAT on the label for this food to be okay to eat. The calories from fat are 45, so you should NOT choose this dressing.

Notice, too, that this salad dressing is labelled as light. I’d hate to see the heavy! Remember, just because the label says, light, or reduced fat, doesn’t mean it’s okay to eat. Check out the percentages!

Here’s one more example to illustrate that fact:

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This is a label from Campbell’s 98% Fat Free Cream of Mushroom Soup:

Okay, your two numbers are:

CALORIES PER SERVING: 70

CALORIES FROM FAT: 25

Forumla: CALORIES PER SERVING x .30 = FAT CALORIES ALLOWED

For the 98% fat free soup: 70 x .30 = 21

So, this soup can have 21 calories from fat, and that would be okay. Notice however, that it has 25 calories from fat, so over 30% of the calories come from fat. This soup is not an okay choice.

By the way, do you notice that the label says 98% fat free, but the actual fat percentage is over 30%?

As a note on soups: The Campbell’s Healthy Request line tends to fall under the 30% rule, although barely. Go to your pantry, or look next time you are in the grocery story. You will be surprised!

I hope you understand how the formula works. It’s pretty basic, and will really help you in controlling the amount of fat you are consuming.

If you have a good grasp of this, go onto Portion Size.

Exercise is the third part of the plan. It must be done!

Or, go back to the Beginning Plan Page.