Balanced Diet Urged : Finding the Hidden Fat in Your Foods

Reducing fat in the diet has become a healthy American habit, but there are some foods which may be harboring more fat than you know, warns the California Dietetic Assn.

“While there are many health risk factors other than diet, to keep your diet at its healthiest we suggest curbing dietary fat intake to 30% of total calories,” said Cheryl Loggins, association president.

“Unfortunately, many people are erringly cutting out the foods they need to stay healthy just to save on fat, such as dairy foods and meats.”

Using the standard that women should keep fat intake to 60 to 70 grams daily and men to 85 to 95 grams daily, the following list gives an idea of the number of grams of fat in a serving of foods from the nutrient-based food groups:


Dairy group foods (Men need two daily servings, women used three for calcium);

Skim milk--contains no fat.

Low-fat milk--5 grams fat.

Low-fat yogurt--5 grams.


Low-fat cottage cheese--5 grams.

Whole milk--10 grams.

Meat and meat alternates (adults need two daily three-ounce servings for protein and iron):

Roast beef--10 grams.


Fresh chicken, no skin--6 grams.

Cod, flounder or sole--5 grams.

Refried beans--5 grams.

Hamburger--15 grams.


Hot dogs--20 grams.

Vegetables and fruits: (adults need four daily servings for vitamins A and C and fiber):

All fruits--no fat.

Broccoli, peas, corn, carrots, squash, spinach, turnips, potatoes, asparagus--no fat.


Potato salad--5 grams.

French fries--10 grams.

Avocado--15 grams.

Breads and cereals (adults need four daily servings for B-vitamins and fiber):


Rice--7 grams.

Whole-wheat bread--7 grams.

Pancakes, muffins, biscuits--10 grams.