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Reduced Fat Options

Bread | Meat & Poultry | Potatoes & Rice | Seafood | Vegetarian
Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet. It is recommended you choose a diet that provides no more than 30% of calories from fat. For example, at 2000 calories per day, the suggested upper limit of calories from fat is 600 calories. 65 grams of fat contribute about 600 calories (65 grams of fat x 9 calories per gram = 600 calories). On the Nutritional Facts label, 65 grams of fat is the Daily Value for a 2,000 calorie intake. More Infomation About Fat

3g of fat or less per 100g but no more than 30% of calories from fat
6g or less per 100g but no more than 30% of calories from fat and no more than 10g of fat per serving
10g or less per 100g but no more than 35% of calories from fat and no more than 10g of fat per serving
Name Serving Size Serving size (g) % cal from fat Total Fat (g) % DV Fat grams per 100g
Chicken in Cacciatore Sauce 1 cup (1/2 container) 260 28% 5 8% 3
Chicken Cacciaotore with Penne 1 tray 283 11% 6 9% 2
Chicken in Masala Sauce 1/4 tray 142 33% 6 9% 4
Ginger Chicken Masala with Rice 1 tray 283 29% 11 17% 4
Chicken Broccoli & Penne 1 tray 283 22% 15 23% 5
Chicken Tenders 4oz 113 26% 6 9% 5
Name Serving Size Serving size (g) % cal from fat Total Fat (g) % DV Fat grams per 100g
Brown Rice 1 cup 140 6% 1.5 2% 1
Sticky Rice 1 cup 140 9% 3 5% 2
Potato ABC 3.5oz 100 25% 4 7% 4
Pot Roasted Vegetables 3oz 85 28% 3 5% 4
Potato Balls 3oz (about 14 pces) 85 30% 5 7% 6
Potato & Vegetable Rosti 3oz 85 35% 4 5% 5
             
Name Serving Size Serving size (g) % cal from fat Total Fat (g) % DV Fat grams per 100g
Salmon Dill Entrée 1 fillet 112 15% 1.5 2% 1
Tilapia Shrimp Marinara Entrée 1 fillet 168 24% 3 5% 2
Manhattan Clam Chowder 1/4 pouch 142 23% 2.5 4% 2
Citrus Pepper Salmon Entree 1 fillet 112 23% 2.5 4% 2
Provencal Fish Soup 1 pouch 184 28% 5 8% 3
Salmon in Ginger Tamari Glaze 1 filet 142 25% 5 8% 4
Tilapia Mediterranean 1 filet 168 49% 9 13% 5
Fishies 4 fishies 44 32% 3.5 6% 8
             
Name Serving Size Serving size (g) % cal from fat Total Fat (g) % DV Fat grams per 100g
Mediterranean Purse 1 purse 289 30% 9 13% 3
Veggie Shepherd's Pie 1/2 tray 231 19% 4 6% 2
California Veggie Burger 1 burger 113 30% 5 7% 4
Summer Vegetable Fajita 1 fajita 141 31% 5 8% 4

Fats contain both saturated and unsaturated fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to no more than 10% of calories will help you lower your blood cholesterol level. On the Nutritional Facts label, 20 grams of saturated fat (9% of caloric intake) is the Daily Value for a 2,000 calorie intake.

Partially hydrogenated vegetables oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat know as trans-fatty acids that may raise blood cholesterol levels, although not as much as saturated fat.