Posted by: wortix | March 3, 2009

Fat Shockers: Surprisingly High-Fat Foods

>>> Consult online with doctors this issue or
any other healthcare issue at
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Check out this list of fatty foods lurking in your grocery store.
By Elaine Magee, MPH, RD
WebMD Expert Column

Thirty-eight grams of fat and 14 grams of saturated per serving —  now, that’s a high-fat food! I’ve been reading food labels and writing about health for at least two decades, but even I am sometimes shocked to discover how much fat, saturated fat, or trans fat a food actually contains.

muffin

One of the first things I look for when eyeing the nutrition information label on a food is how many grams of fat the item has. Right under that, I find the grams of saturated fat and, for some products, trans fat. I also check out the serving size. That’s important because some companies — often the ones selling especially high-fat foods — list a serving size as half of a muffin, half a chicken pot pie, or half a candy bar. So if you’re eating the whole muffin, pot pie, or candy bar, you’ll need to double the numbers.

Case in point: Claim Jumper’s Chicken Pot Pie. The serving size on the box is 1/2 of a pot pie. So if you eat the entire pie, you’re getting 74 grams of fat (not 37) and 18 grams of saturated fat (not 9). Even the numbers for half the pot pie are quite shocking, as far as I’m concerned.

Why should you be concerned about high-fat foods? It’s true that there are health benefits to consuming “smart fats” like monounsaturated fat and omega-3s. And certain higher-fat foods, like nuts, avocado, salmon, and olive oil, do contribute to health. But the total amount of fat is important because it can be a red flag for foods high in potentially health-damaging fats — saturated fat and trans fat. Also, compared to carbohydrate and protein, each gram of fat has twice as many calories.

Of course, you need to be aware of saturated fat and trans fat in foods. Saturated fats are known to raise cholesterol levels, increasing the risk of heart disease and stroke. They may also increase the risk of certain cancers. Trans fats hit you with a double whammy; in addition to raising levels of LDL “bad” cholesterol, they also decrease your HDL “good” cholesterol. Many researchers also suspect that trans fats increase the risk not only for heart disease, but also for type 2 diabetes, colon cancer, and breast cancer.

How Much Is Too Much?

So just how much saturated and trans fat is OK to eat? Here’s what the experts say:

  • Saturated fat: Experts with the National Cholesterol Education Program recommend that less than 7% of total calories come from saturated fat. That’s 16 grams per day for a person eating 2,000 calories. Some of these products listed below get you most of the way there with one serving.
  • Trans fat: Experts advise consuming as few trans fats as possible. The American Heart Association advises Americans to limit trans fats to less than 1% of total daily calories. If you need 2,000 calories a day, this computes to less than 2 daily grams of trans fats. Some of the products listed below get you past this daily recommendation with one serving.

List of Fatty Foods

On a recent trip to the grocery store, I took note of foods that were high in total fat and/or saturated fat (most had 20 or more grams of fat per serving) OR were surprisingly high in fat given the type of product, like butternut squash soup or Weight Watchers ice cream bars.

Take a look at the items listed below, and see if any of these shock you, too.

Muffins                                                

  • Otis Spunkmeyer Chocolate Chip Muffins (4 ounces): 22 grams (g) fat, 5 g saturated fat, 420 calories.
  • Otis Spunkmeyer Banana Nut (4 ounces): 20 g fat, 3 g saturated fat, 420 calories.

Snack Cakes and Pies                                         

  • Safeway Apple Fruit Snack Pie (4.5 ounces): 22 g fat, 9 g saturated fat, 480 calories.
  • Safeway Cherry Fruit Snack Pie (4.5 ounces): 22 g fat, 11 g saturated fat, 470 calories.
  • Safeway Chocolate Creme Pie or Vanilla Pudding and Coconut Creme Pie (4.5 ounces): 24 g fat, 11 g saturated fat, 500 calories.
  • Entenmann’s Chocolate Covered Mini Donuts (3): 17 g fat, 10 g saturated fat, 250 calories.
  • Hostess HoHos (3 cakes): 17 g fat, 13 g saturated fat, 370 calories.
  • Hostess Ding Dongs (2 cakes): 19 g fat, 13 g saturated fat, 360 calories.
  • Donettes Frosted Mini Donuts (3): 13 g fat, 9 g saturated fat, 220 calories.

Chips and Crackers                      

  • Pringles Select Cinnamon Sweet Potato (2 ounces): 18 g fat, 3 g saturated fat, 300 calories.
  • Pringles potato crisps, assorted types (2 ounces): 20 g fat, 6 g saturated fat, 300 calories.
  • Terra Vegetable Chips, Mediterranean (2 ounces): 18 g fat, 2 g saturated fat, 300 calories.
  • Ritz Bits Cheese Cracker Sandwich (2 ounces): 18 g fat, 6 g saturated fat, 300 calories.

Canned Entrees & Soups                                                 

  • Dominique’s New England Clam Chowder (1 cup): 20 g fat, 4.5 g saturated fat, 200 calories.
  • Stagg Chili with beans, Dynamite Hot & Country Brand (1 cup): 17 g fat, 7 g saturated fat, 1 g trans fat, 330-340 calories.
  • Wolfgang Puck New England Clam Chowder (1 cup): 12 g fat, 6 g saturated fat, 1 g trans fat, 210 calories.
  • Wolfgang Puck Organic Creamy Butternut Squash (1 cup): 11 g fat, 8 g saturated fat, 200 calories.
  • Campbell’s Chunky Potato Ham Chowder (1 cup): 11 g fat, 4 g saturated fat, 1.5 g trans fat, 190 calories.
  • Campbell’s Chunky Chicken Broccoli Cheese (1 cup): 11 g fat, 4 g saturated fat,    200 calories.

Cured Meats & Sausage                                                  

  • Hebrew National 1/4 pound beef franks (113 g):     32 g fat, 14 g saturated fat, 1 g trans fat, 340 calories.
  • El Mexicano Beef Chorizo (2.5 ounces): 30 g fat, 14 g saturated fat, 2.5 g trans fat, 310 calories.
  • Jimmy Dean Cooked Sausage Patties (68 g): 23 g fat, 8 g saturated fat, 250 calories.
  • Johnsonville Stadium Brats, various types (76 g): 22 g fat, 8 g saturated fat, 250 calories.   
  • Johnsonville Smoked Brats, several types (76 g): 21 g fat, 8 g saturated fat, 240 calories.
  • Hillshire Farm Smoked Brat, Polska, Hot Links (76 g): 21 g fat, 8 g saturated fat, 240 calories.
  • Alpine Meats Polish or Hot Links sausage (91 g)  21 g fat, 8 g saturated fat, 210 calories.
  • Oscar Mayer Bologna, 2 slices (2 ounces): 16 g fat, 6 g saturated fat, 180 calories.

Refrigerated Biscuits & Cinnamon Rolls             

  • Pillsbury Grands Supreme Cinnamon Rolls with Cream Cheese Icing (1 roll): 19 g fat, 5 g saturated fat, 5 g trans fat, 380 calories.
  • Grands Cinnamon Rolls with Icing (1 roll): 9 g fat, 2 g saturated fat, 2.5 g trans fat, 310 calories.
  • Grands Buttermilk Biscuits (1 roll): 9 g fat, 2.5 g saturated fat, 2.5 g trans fat, 190 calories.
  • Grands Homestyle Butter Tastin’ (1 roll): 8 g fat,   2.5 g saturated fat, 3 g trans fat, 180 calories.

Frozen Desserts                                                           

  • Claim Jumper Chocolate Silk Pie (1/8 pie): 29 g fat, 14 g saturated fat, 4.5 g trans fat, 410 calories.
  • Haagen-Dazs Vanilla & Almonds (1 bar): 28 g fat, 14 g saturated fat, 380 calories.
  • Dreyer’s Dibs (half a 9-oz container): 27   g fat, 17 g saturated fat, 380 calories.     
  • Belgian Mini Chocolate Dipped Cream Puffs (7):   25 g fat, 16 g saturated fat, 375 calories.
  • Weight Watchers English Toffee Crunch (2 bars): 12 g fat, 10 g saturated fat, 220 calories. 

Frozen Breakfast Entrees (1 entrée)

  • Jimmy Dean Breakfast Bowls, Bacon: 33 g fat, 13 g saturated fat, 1.5 g trans fat, 520 calories.
  • Jimmy Dean Breakfast Bowls, Sausage:  34 g fat, 14 g saturated fat, 1.5 g trans fat, 490 calorie.
  • Jimmy Dean Breakfast Bowls, Pancakes & Sausage: 31 g fat, 11 g saturated fat, 710 calories.
  • Jimmy Dean Biscuit Sandwich, Sausage, Egg, Cheese: 30 g fat, 11 g saturated fat, 3 g trans fat, 430 calories.
  • Jimmy Dean Croissant Sandwich, Sausage, Egg, Cheese: 29 g fat, 9 g saturated fat, 3.5 g trans fat, 430 calories.
  • Jimmy Dean Scrambled Eggs, Sausage & Cheese: 20 g fat, 7 g saturated fat, 390 calories.
  • Aunt Jemima Croissant Sandwich, Sausage, Egg, Cheese: 23 g fat, 7 g saturated fat, 350 calories.
  • Jimmy Dean Muffin Sandwich, Sausage & Cheese: 22 g fat, 8 g saturated fat, 360 calories.

Frozen Entrees and Snacks

  • Marie Callender’s Chicken Pot Pie (1 pie, 284 g): 38 g fat, 14 g saturated fat, 640 calories.
  • Claim Jumper Chicken Pot Pie (1/2 pie): 37 g fat, 9 g saturated fat, 550 calories.   
  • Claim Jumper Country Fried Chicken (1 entree):   34 g fat, 10 g saturated fat, 700 calories.
  • Marie Callender’s Chicken Parmigiana (1 entree): 27 g fat, 6 g saturated fat, 650 calories.
  • Foster Farms Mini Corn Dogs, Honey Crunchy (8): 26 g fat, 7 g saturated fat, 440 calories. 
  • Claim Jumper Chicken & Shrimp Penne Rustica (1 entree): 22 g fat, 10 g saturated fat, 460 calories.
  • Red Baron Single Deep Dish Pizza Supreme (1): 20 g fat, 9 g saturated fat, 420 calories.

Elaine Magee, MPH, RD, is the “Recipe Doctor” for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

Article from: http://www.webmd.com/

>>> Consult online with doctors this issue or
any other healthcare issue at
Wortix.com

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Responses

  1. This blog’s great!! Thanks :).

  2. Regarding the trans fat intake, 1% of 2,000 calories isn’t 2 grams, but 20 grams. 0.1% would be 2 grams.


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