A R C H I V E S
Madinat al-Muslimeen Islamic Message Board
| A littany of low-fat foods |
|---|
| jannah |
| 05/25/05 at 18:47:03 |
| A LITANY OF LOW-FAT FOODS This handy guide will give you a good idea of the kinds of foods you should make a part of your low-fat eating program and how many grams of fat each one contains. Food Portion Fat (g.) Bread and Bread Products Italian 1 slice 0.0 Melba toast 1 slice 0.0 Matzo 1 piece 0.3 Rice cake 1 0.3 Pita 1 0.6 Cracked wheat 1 slice 0.9 Mixed grain 1 slice 0.9 Rye 1 slice 0.9 White 1 slice 1.0 English 1 1.1 Pumpernickel 1 slice 1.1 Tortilla, corn 1 1.1 Whole-wheat 1 slice 1.1 Oat bran 1 slice 1.2 Bagel 1 1.4 French 1 slice 1.4 Taco shell 1 2.2 Cereals Wheat flakes 1 cup 0.0 Cornflakes 1 cup 0.1 Corn squares 1 cup 0.1 Puffed rice 1 cup 0.1 Puffed wheat 1 cup 0.1 Farina 1 cup 0.2 Shredded wheat 1 biscuit 0.3 Bran flakes 1 cup 0.7 Wheat germ, toasted 1 Tbsp. 0.8 Raisin bran 1 cup 1.0 Bran squares 1 cup 1.4 Oat rings 1 cup 1.5 Oatmeal, instant 1 package 1.7 Oatmeal, cooked 1/2 cup 2.4 Cheeses Yogurt cheese 1 oz. 0.6 Cottage cheese, 1% fat 1/2 cup 1.2 Parmesan, grated 1 Tbsp. 1.5 Swiss, diet 1 oz. 2.0 Mozzarella, skim milk 1 oz. 4.5 Cottage cheese, 4% fat 1/2 cup 4.7 Ricotta, part skim 1/4 cup 4.9 Monterey Jack, light 1 oz. 6.0 Feta 1 oz. 6.1 Blue cheese 1 oz. 8.1 American 1 oz. 8.9 Food Portion Fat (g.) Chicken Breast, no skin, roasted 3 1/2 oz. 3.5 Thigh, no skin, roasted 1 small 5.7 Chicken roll, light meat 3 1/2 oz. 7.3 Breast, with skin, roasted 3 1/2 oz. 7.8 Leg, no skin, roasted 3 1/2 oz. 8.0 Leg, no skin, stewed 3 1/2 oz. 8.1 Breast, fried, floured 3 1/2 oz. 8.8 Thigh, fried, floured 1 small 9.2 Condiments Horseradish, prepared 1 Tbsp. 0.0 Soy sauce, low-sodium 1 Tbsp. 0.0 Teriyaki sauce 1 Tbsp. 0.0 Worcestershire sauce 1 Tbsp. 0.0 Cranberry sauce 1/4 cup 0.1 Ketchup 1 Tbsp. 0.1 Sweet relish 1 Tbsp. 0.1 Yellow mustard 1 Tbsp. 0.3 Brown mustard 1 Tbsp. 1.0 Crackers Rye wafers 1 0.0 Whole-wheat, low-sodium 1 0.0 Rye snacks 1 0.4 Wheat snacks 1 0.4 Graham 1 0.5 Desserts Gelatin 1/2 cup 0.0 Angel food cake 1 slice 0.1 Vanilla wafer 1 0.6 Fig bar 1 1.0 Fruit-flavored frozen yogurt 1/2 cup 1.0 Vanilla pudding, sugar-free, 2% milk 1/2 cup 1.2 Gingersnap 1 1.6 Chocolate pudding, sugar-free, 2% milk 1/2 cup 1.9 Orange sherbet 1/2 cup 1.9 Chocolate/vanilla sandwich cookie 1 2.3 Chocolate chip cookie 1 2.7 Vanilla, ice milk 1/2 cup 2.8 Cupcake, no icing 1 3.0 Sponge cake 1 slice 3.1 Chocolate pudding 1/2 cup 4.0 Tapioca pudding 1/2 cup 4.0 Rice pudding with raisins 1/2 cup 4.1 Macaroon 1 4.5 Apple turnover 1 oz. 4.7 Brownie, chocolate icing 1 5.0 Cupcake, chocolate icing 1 5.0 Plain doughnut 1 5.8 Vanilla, ice cream 1/2 cup 7.2 Strawberry shortcake 1 8.9 Food Portion Fat (g.) Eggs White only, raw 1 large 0.0 Whole, raw 1 large 5.0 Fish Anchovy, fillet, canned 1 0.4 Tuna, light, canned in water 3 1/2 oz. 0.5 Cod, cooked 3 1/2 oz. 0.9 Haddock, cooked 3 1/2 oz. 0.9 Flounder, broiled 3 1/2 oz. 1.5 Sole, broiled 3 1/2 oz. 1.5 Halibut, broiled 3 1/2 oz. 2.9 Rainbow trout, cooked 3 1/2 oz. 4.3 Swordfish, cooked 3 1/2 oz. 5.1 Fruits Plums 2 small 0.0 Grapefruit 1/2 medium 0.1 Peach 1 medium 0.1 Casaba melon, cubed 1 cup 0.2 Figs 2 small 0.2 Honeydew melon, cubed 1 cup 0.2 Orange 1 medium 0.2 Papaya, sliced 1 cup 0.2 Apricot 2 small 0.3 Grapes 12 0.3 Kiwifruit 1 medium 0.3 Cantaloupe, cubed 1 cup 0.4 Dates 1/2 cup 0.4 Prunes 1/2 cup 0.4 Raisins 1/2 cup 0.4 Apple, unpeeled 1 medium 0.5 Banana 1 medium 0.6 Blueberries 1 cup 0.6 Mango 1 medium 0.6 Nectarine 1 medium 0.6 Strawberries 1 cup 0.6 Bartlett pear 1 medium 0.7 Pineapple chunks 1 cup 0.7 Watermelon chunks 1 cup 0.7 Cherries, sweet 12 0.8 Gravies and Sauces Chili sauce 1/4 cup 0.0 Tomato sauce, canned 1/4 cup 0.1 Barbecue sauce 1/4 cup 1.2 Beef gravy, canned 1/4 cup 1.2 Turkey gravy, canned 1/4 cup 1.2 |
| Re: A littany of low-fat foods |
|---|
| Orange_Tree |
| 05/28/05 at 11:55:18 |
| [slm] this is food fascism! who can be bothered to remember the amount of calories/fat grams/salt amount in every piece of food they consume? I know I can't. My lazy guide to diet: eat what you what but in moderation. fruit & veg is good so always make time for it. viola. my diet in a nutshell. |
| wlm |
|---|
| jannah |
| 05/29/05 at 02:53:33 |
| wlm, 'eating in moderation' is like a nice phrase but doesn't work for me!!!! the idea behind losing weight is understanding what you eat and making better choices... so the list gives you a good idea of what you should be buying or choosing... so if ur going to eat bread for example -- then go for the wheat and so on... there's so many foods we eat and we really don't realize how high in fat they are. btw if ur like at ur ideal weight/diet and can't figure out why anyone would want to know how much fat is in any food please don't post in this thread cause its annoying to the rest of us dieting ones and then i might have to send u a few cheesecakes to even things out ;) |
| wlm |
|---|
| Orange_Tree |
| 05/29/05 at 10:45:57 |
| [quote author=jannah link=board=kabob;num=1117061224;start=0#2 date=05/29/05 at 02:53:33] btw if ur like at ur ideal weight/diet and can't figure out why anyone would want to know how much fat is in any food please don't post in this thread cause its annoying to the rest of us dieting ones and then i might have to send u a few cheesecakes to even things out ;)[/quote] well, I'd be grateful for any cheesecakes you care to send. In fact, any food which seems fattening should be mailed immediately to me so that I can dispose of them quickly and delicously...I mean easily. |
| A littany of low-fat foods |
|---|
| siddiqui |
| 05/30/05 at 22:45:11 |
| [slm] Jazaks Jannah This is a nice resource for people like me trying to loose weight. In addition to watching the fat content of what I eat the other things that have been very useful are 1. Coming up with a calorie requirement for the day 2. Counting the calories (low fat stuff might not always translate to low calorie ) of what I eat and what I expend (read that as 1500-2000 Kcals [ the amount the body expends for its various functions every day ] +exercise) 3. Reading the label for portion contents 4. Actualizing the portions in real life (1/2 cup cereal is not the same as one cup of cereal) 5. Monitoring oneself (a. Daily dairy : in terms of calories or equivalent +physical activity , b: stepping on the scale once every week for its is one of the few ways you can measure progress or lack of it and tweak the diet) 6. Eating from ALL the food groups in the right proportions (one of the mistakes I did earlier on was totally cut out fat) 7. Give it time ( It will happen just not overnight even a ˝ a pound every week is nearly 24 pounds a year) 8. There are times when one slides off but that’s okie pick yourself up and come back the next day 9. Have faith in your self that InshaAllah one can do it For further info people can IM me wlm] |
| 05/30/05 at 22:47:15 |
| siddiqui |
Madinat al-Muslimeen Islamic Message Board |