Page 89 - Nutrition Essentials for Nursing Practice

C H A P T E R 4 Lipids 77

OILS

5g of fat is provided by:
• 1 tsp butter, margarine, oil
• 1 tbsp regular salad dressing or reduced-
fat mayonnaise

DAIRY PROTEIN FOODS

Generally, one 1 oz equivalent provides 0-1g Unadulterated vegetables are virtually fat free Unadulterated fruits are fat free with Per 1 cup serving: Per ounce:
fat: exception of olives, coconut, and avocado • Fat free or 1% milks provides 0-3g fat • Very lean meats have 0-1g fat
• Reduced fat (2%) milk provides 5g fat • Lean meats have 3g fat
• 1 slice bread • Whole milk provides 8g fat • Medium fat meats have 5g fat
• 1 cup breakfast cereal • High fat meats have 8g fat
• 1/2 cup cooked rice, cereal, pasta
Higher fat choices include biscuits, crackers, Legumes are virtually fat free
taco shell

■ F I G U R E 4 . 6 Fat content of MyPlate. (Source: USDA, Center for Nutrition Policy
and Promotion. [2011]. Available at www.choosemyplate.gov)

Dairy

The fat content of milk and yogurt ranges from 0 to 8 g per serving:

■ Whole milk provides 8 g fat/cup.
■ Reduced-fat milk (2% milk) provides 5 g fat/cup.
■ Low-fat milk (1% milk) provides 3 g fat/cup.
■ Fat-free milk (nonfat, skim milk) is virtually fat free.

Because the fat in dairy products is predominately saturated and full-fat products have
more cholesterol than lower fat options, low-fat and fat-free items are recommended.
Reduced- and low-fat milks have some of the fat and cholesterol removed yet retain some
of the “mouth feel” characteristic of whole milk. For this reason, reduced-fat milk is sug-
gested as a transition when switching from whole milk to fat-free milk.

Protein Foods

Like the dairy group, the amount of fat in items from the protein foods group varies from
virtually fat free to more than 8 g/oz (Box 4.2). Details worth noting are as follows:

■ The 1-oz size cited in MyPlate is simply a reference, not a serving size or a portion size.
Typically, a serving size (the amount recommended for a meal) is 3 or 4 oz, and a portion
size (the amount actually eaten at one time) may be much larger. For instance, the portion
size of meat in a fast-food triple cheeseburger is approximately 9 oz.

■ Fat added during cooking, such as frying or basting with fat, increases the overall fat
content and counts as choices from the Oils group. It is recommended that meats be