## Identify high-fat foods

Learning to find high-fat foods and avoid them allows us to cut unwanted calories without reducing the food we eat. That’s right! It isn’t necessary to starve to lose weight. Here are some general rules:

1. Most animal products are high in fat: Choose the ones with the fat removed or reduced. (such as, skim milk)
2. Most processed foods have added fat: Convert those grams to calories to find them.
3. All plant foods are essentially fat-free or very low in fat: Until you add sauces or dressing – which average about 100 calories a tablespoon.
4. Let’s look at a few examples of foods we eat that contain fat. You will notice that if you choose the first choice you will eat the same amount of food, but considerably fewer calories, than if you choose the choice.

 First Selection Second Selection 8 oz. Skim milk = 90 calories 8 oz. whole milk = 160 calories 1 cup ‘’un creamed’’ cottage Cheese = 170 calories 1 cup ‘’creamed’’ cottage cheese = 260 calories 3 oz. lean meat = 180 calories 3 oz. choice meat = 300 calories 2 slices chicken breast (no Skin) = 83 calories Chicken wing (fried) = 151 calories 1 can tuna(packed water) = 251 calories 1 can tuna(packed in oil) = 570 calories Baked potato(no butter) = 100 calories Baked potato (2 table spoons butter, 2 table spoons sour cream) = 280 calories Mixed green salad = 50 calories Mixed green salad (4 table spoons dressing) = 230 calories 1 box popcorn(plain) = 25 calories 1 box Popcorn (2 table spoons butter) = 115 calories

The general rule is: The less fat we eat the more food we can eat! If, Monday, we were to eat everything in the first choice, our total calorie intake would be 949. On Tuesday, if we ate all the foods in the second choice, we would be consuming 2,066 calories. We would be eating over twice as many calories but not one ounce more food! Fats are the biggest enemy of weight control. Certainly, without any fat, food would be less appetizing, but it is really easy to cut fat calories simply by selecting non fat and low-fat products by using less dressing, sauces, creams, butter and oils.