If you know how many calories you eat, you can use the information on labels to help you stick to your total amount of saturated fat for the day.
-1200 calories -- 9 grams of saturated fat
-1500 calories -- 11 grams of saturated fat
-1800 calories -- 14 grams of saturated fat
-2000 calories -- 15 grams of saturated fat
Trans Fat in food
Trans fats, like saturated fats, can also raise blood cholesterol levels. Your goal should be to eat as little trans fat as possible. Trans fats are made in a process that changes liquid vegetable oils into solid fats.
-Trans fats are found in shortening, margarine, many packaged processed foods such as cakes, candies, cookies, snack foods such as crackers, fried foods such as french fries.
-Read the food labels and choose foods that have 0 grams of trans fat
-In hr ingredients list, look for partially hydrogenated oil. Food can have up to .49 grams of trans fat and still list 0 grams on the label.
A sample guideline menu of what you should eat is below:
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