Grasshopper Education

Fats & Oils in the Diet: How They Can Help and Hinder Your Health

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Did you know that good fats can help clean out the dredge caused by bad fats? Did you know that our brain is essentially a big vat of fat that thrives off of healthy fats like DHA? Did you know that cooking your veggies with medium to high heat using olive oil (like how they do on every single cooking show on TV!) is unhealthy for you, as you are most certainly eating olive oil that has gone rancid past its smoke point? Learn this and more from this fundamental course on a vital macronutrient. This course is California, NCCAOM and Florida (CE Broker) approved. If you need us to report to CE Broker (Florida) please email us: info@grasshoppereducation.com.

Appendix 1:   Fat Content of Various Foods

Food Item                                                                    Serving Size                           Total Fat           Saturated    Monounsaturated     Polyunsaturated

Grains

Oatmeal, dry                                                             ½ c                                               2.5                           0.5                       1.0                              1.0

English muffin                                                          1 muffin                                       1                              0.1                       0.2                               .05

Pasta, cooked                                                          1 cup                                             0.9                          0.1                       0.1                                0.4

Brown Rice                                                               1 cup                                            1.8                          0.4                       0.6                                0.6

Whole wheat bread                                               1 slice                                           1.2                           0.3                       0.5                                0.3

Whole wheat pita                                                  1 pita (6 ½”)                                 1.7                           0.3                       0.2                                0.7

Blueberry muffin                                                   1 muffin                                         6.2                          1.2                       1.5                                3.1

Biscuit                                                                      1.2 oz                                             4.6                          0.9                        2.8                               0.2


Fruits/Vegetables

Pear                                                                           1 medium                                       1                              <0.1                     0.1                       0.2 Orange                                                                      1 medium                                        0                                0                         0                          0 Watermelon                                                             1 cup                                               0.7                            0.1                       0.2                        0.2 Banana                                                                      1 medium                                       0.5                            0.2                      <0.1                      0.1 Spinach raw                                                              ½ cup                                               0                               0                           0                             0 Broccoli, cooked                                                       ½ cup                                              0.1                           <0.1                    <0.1                       <0.10 Carrots, cooked                                                        ½ cup                                               0.1                           <0.1                   <0.1                        0 Avocado                                                                    1 medium                                        27                              5.3                     14.8                       4.5
Milk/Alternative

Skim milk                                                                   8 oz                                                 0.5                               0.4                        0.2                       <0.1 1% milk                                                                      8 oz                                                 2.6                                1.6                       0.7                         0.1 2% milk                                                                      8 oz                                                 4.7                                2.9                       1.4                         0.2 Whole milk                                                               8 oz                                                  8                                   5.1                       2.4                          0.3 Cottage Cheese, 2%                                                ¼ cup                                               4.4                                 2.8                       1.2                         0.1 Swiss Cheese                                                            1 oz                                                  8                                    5.0                       2.1                          0.3 Soy Milk                                                                     8 oz                                                 5                                     0.5                      1.0                          3.0 Meat/Bean/Alternative
Ground beef, lean                                                    3 oz                                                13.2                                5.2                        5.8                         0.4

Chicken with skin                                                     3 oz                                                 9                                   2.4                        3.4                        1.9

Chicken without skin                                               3 oz                                                 3.1                                0.9                        1.1                        0.7

Turkey, white meat                                                  3 oz                                                 3                                    1.0                        0.6                        0.9
(without skin)
Turkey, dark meat                                                    3 oz                                                 6                                     2.2                        1.5                        2.0
(without skin)

Pork chop                                                                  3 oz                                                 6.9                                 2.5                          3.1                        0.5

Salmon, pink                                                             3 oz                                                  4                                    1.0                         0.8                       0.6

Orange roughy                                                         3 oz                                                    1                                   0.1                         0.5                      <0.1 Veggie burger                                                            1 patty                                           0.5                                  0.1                           0.3                     0.2 Almonds                                                                      1oz                                                  15                                  1.1                            9.5                     3.6 OIls
Butter                                                                           1T                                                   12                                  7.2                             3.3                           0.4

Olive oil                                                                        1T                                                   14                                  1.8                           9.9                           1.1

Salad dressing, ranch                                                 2T                                                   18                                  2.5                            NA                           NA

Salad dressing, reduced calorie ranch                    2T                                                   5                                     0.4                            NA                           NA



Source:  Recreated with permission from Fink, H., Burgoon, L., Mikesky, A. (2006).  Practical Applications in Sports Nutrition.  Jones & Bartlett Publishing