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We have all heard the mantra over the years to choose a diet that is low-fat.  What does this mean, exactly?  The answer to that question has changed over time.  We were once told that we should not choose any foods that are high in any fats, because we would gain weight.  Then we discovered the difference between the fats and we were told that saturated fat was the enemy.  Now we are told that Trans fats are just as evil as their cousin, Mr. Saturated Fat.  What is a person to do, who wants to choose a diet that is low-fat? 

It is important to recognize that fat contains more than two times the amount of calories as an equal amount of protein or carbohydrates.  In order for you to be on a low-fat diet, you should consume no more than 30% of your total calories in fat.  Cutting back on the fat you consume will help you to consume a fewer number of calories overall.  

Reading your nutritional labels will help you determine the amount of fat in certain food items.  However, it is important to note that the labels follow a calorie consumption of 2,000 calories per day.   If you are following a diet that consists of 2,000 calories per day, then it is suggested that the maximum calories consumed from fat are 600 calories.  This is the equivalent of about 66 grams of fat per day.  Each fat gram is equal to 9 calories.   You will need to make adjustments if you are following a diet that is lower in calories.  Your fat intake will need to decrease in conjunction to the decrease in calorie intake.

In order to reduce your intake of fat, here are some guidelines that are in conjunction with the Food Guide Pyramid.  Keep in mind that these should be followed over several days and not just individual meals or snacks. 

• Use all fats and oils sparingly.
• Use the Nutrition Facts Label to assist you in choosing foods which are lower in fat, saturated fat, trans fat and cholesterol.
• Eat plenty of fruits, vegetables and grain products.
• Choose lean meats, poultry, fish, low-fat milk products, peas and beans in order to gain the essential nutrients that your body needs.  This will help you to avoid the intake of saturated fats and increased calories.

 Making good choices in your foods will help you to be healthier and feel better.  This will help you on the scale as well as how you feel when you are off of the scale.