Fats are as essential to good health as are proteins, carbohydrates, vitamins and minerals. Excessive fat intake, however, can lead to serious and potentially life-threatening medical conditions, including heart disease and stroke. The U.S. Department of Agriculture and the U.S. Department of Health and Human Services recommend limiting fat intake to no more than 20 to 35 percent of the total daily calories. Awareness of the fat content in common foods can aid consumers in making informed, healthful nutrition choices.
Fast Food
Certain menu selections offered by fast food restaurants are among the most fat-laden foods in the American diet. Common fast food selections with high fat content, reported in grams in the U.S. Department of Agriculture National Nutrient Database, include: biscuit with egg and sausage, 39; croissant with egg, cheese and bacon, 28; five French toast sticks, 29; large cheeseburger with condiments and vegetables, 33; chicken fillet sandwich, 29; 6-inch submarine sandwich with tuna salad, 28; 6-inch submarine sandwich with cold cuts, 19; corndog, 19; fish sandwich with tartar sauce and cheese, 29; six to eight breaded fried shrimp, 25; large order French fries cooked in vegetable oil, 29; medium order French fries cooked in vegetable oil, 23; large taco, 32; small taco, 21; six to eight nachos with cheese, 19; 16 oz. vanilla milkshake, 22; and fried pie, 21.
Comparing the number of fat grams in a food item with the total daily fat amount recommended in the "Dietary Guidelines for Americans, 2005" may help consumers make healthful dietary choices. According to the guidelines, recommended daily fat intake is 44 to 78 g for people on a 2,000 calorie-per-day nutrition plan, and 55 to 83 g for those on a 2,500 calorie-per-day plan.
Nuts
For many people, nuts and nut butters are a common source of dietary fat. Nuts provide monounsaturated fat --- a heart-healthy form of dietary fat --- along with fiber, protein, B-complex vitamins, magnesium, zinc and potassium, notes the Cleveland Clinic. The fat content of common nuts, reported in grams per ounce in the USDA National Nutrient Database, includes: 20 pecan halves, 20; six to eight Brazil nuts, 19; 14 walnut halves, 18; 12 hazelnuts, 17; 18 oil-roasted cashews, 15; 24 almonds, 14; 28 dry-roasted peanuts, 14; and 47 dry-roasted pistachios, 13. Peanut butter, smooth or chunky, contains 8 g of fat per tablespoon.
Oils
Cooking and salad oils are common fatty foods in the diet. These oils can add significant amounts of fat and calories to prepared foods. Sparing use of healthful cooking and salad oils can provide beneficial nutrients and enhance food flavor without exceeding recommended daily fat consumption. The USDA National Nutrient Database reports the fat content for canola, cottonseed, corn, safflower, sunflower, sesame, peanut and olive oils ranges from 13 to 14 g per tablespoon. Butter and margarine contain 11 to 12 g of fat per tablespoon.
References
- U.S. Departments of Agriculture and Health and Human Services: Dietary Guidelines for Americans, 2005, Chapter 6: Fats
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference, Release 18, Total Lipid (Fat) (g) Content of Foods per Common Measure
- Cleveland Clinic: The Whole Truth and Nutting But the Truth
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