- You are my new inspiration. I have a fat percentage question. Where I live the calories from fat are not on some labels. If I may include an example of the nutrition facts from a dip I love.Roasted red pepper Hummus:per 2 tbsp (30g); calories 70; fat 5g 8%Would I be right in calculating that if 8% of 30g is 24, and if 30% of 70 cals is 21, this dip is has too much fat? Or am I getting it all wrong? which I almost hope, because I love this dip and hummus is supposed to be a healthy food.
What does a typical breakfast consist of now that you are thin?
- Tortilla chips, baked
- A whole-grain bagel lightly topped with natural peanut butter
- Bagel chips with salsa
- Medium-sized bran muffin
- Hard-boiled egg with a dash of salt and pepper or a smear of mustard
- Spread all natural, low sugar peanut butter on a celery stick, pretzel or banana
- Raw veggies with hummus, yogurt or low-fat cheese
- Yogurt and fresh fruit (Single or more than one variety)
- Single fruit smoothie (Try combinations of fruits if desired)
- Chopped tuna and chopped celery, tossed with low-fat mayonnaise
- Pita bread stuffed with lettuce, tomato, cucumber and low-fat dressing
- Ready-to-eat whole grain cereal with soymilk
- Air-popped popcorn, low-fat cheese, low-fat yogurt, rice cakes make for a safe snack at night
- Cut an apple, choose grapes or strawberries- dip in honey
- Any type of raw veggies, dip in fat-free ranch dip
- Pretzels, microwave popcorn, flavored rice cakes
- Make a smoothie with a banana or a handful of blueberries or grapes, add a cup of low-fat milk or yogurt or orange juice along with a few ice cubes
- 45% – 65% of calories from carbohydrates
- 20% – 35% of calories from fats
- 10% – 35% of calories from protein
When I learned how to calculate the fat percentage in foods I was obviously in the United States. Several people have brought it to my attention that in some other countries, the calories from fat are not always on the label. This hummus is an example of that. Here is how to calculate the fat calories, and then perform the fat calculation.
With the hummus example above, the calories per 2 T serving are 70. The fat grams are 5. In this case, you must know that there are 9 calories; for every gram of fat. So, take the fat grams and multiply them by 9. In the hummus, that would be 5 grams of fat (x) 9 calories per gram for 45 calories from fat.
So to further perform the fat percentage calculation, we would then take the 70 calories per serving, multiply that by 30% to get 21. Remember, 21 calories from fat is the most that food could have. So, sadly enough, the hummus has well over 30% of it’s calories from fat. In case you were wondering about the 8% on the label after the 5 grams of fat, the 8% is referring to the percentage of fat the hummus would have in a normal daily calorie requirement (usually based on a 2000 calorie diet).
What to do now? Well, I do have a very low fat hummus recipe on the site, or you can definitely do a google search to find even more recipes. If you must eat this hummus because you would feel so deprived if you didn’t have it, then just have a tiny bit so you won’t go overboard, and eat too much at one time. Great question, and thanks for writing.
My typical breakfast now is much different than the one I used to eat as an fat person. When I was seriously overweight, I would often start my day with brownies or chips, and continue eating junk mixed in with the occasional healthy choice. Now, I often eat oatmeal, fruit and coffee, or toast with sugar free jelly and coffee. If I’m actually cooking a breakfast, as oppossed to serving cereal, I will have a couple of pancakes, or some grits and eggs.
I have posted a couple of muffin recipes for you under the recipe page. I also like the Krusteaz brand of fat free muffins. They really are good and moist.
Thanks for asking! Yes, this oatmeal is great. If you take the 160 calories per serving number and multipy it by 30% you get 48. 48 is the MOST calories from fat your oatmeal should have. Since it has only 20 calories from fat, this is a great choice!
I get this question a lot – both in my classes and through the submit question section of the site. Here are some snacks I enjoyed while I was losing weight, and some that I still eat now. Fresh fruit, raw vegetables, nuts, whole grain crackers or bread products. Low fat popcorn and cheese are healthiest snacks recommended by nutritionists. A piece of fruit, vegetable sticks, limited amount of nut varieties, low fat peppered popcorn and cheese are good snack options. Take a look at some more simple low fat snack options.
Part one of your question is hard to answer because there are conflicting thoughts among experts, but I will tell you what the USDA recommends.Their dietary intake requirements for ADULTS recommends the following:
I recommend no more than 30% of your calories from fat, so if you use that as a starting point, then you can adjust your carb and protein intake from there.
As far as your second question. The confusion in this area often stems from the misleading comparison between absolute and relative carbohydrate intake. There are two points to remember: (1) Absolute carbohydrate intake is usually described in grams relative to bodyweight. (2) Relative carbohydrate intake is usually described as a percentage of total calorie intake.
Examples would be: A 5,000 calorie diet with 1600 of the calories coming from carbs, would mean your diet has 32% of its calories from carb. That is carb intake expressed in relative terms.
The other side of the coin is if someone weighs 200 pounds and they ate two grams of carbohydrate per pound of bodyweight, they would also be consuming 400 grams of carbohydrate. This is carb intake expressed in absolute terms.
I’ve had a lot of people requesting this. I made up a page that shows what I might eat over the course of several days. I hope this helps.