For healthy eating, fat should be limited to no more than 30% of your daily calories. That doesn't mean that each food has to be less than 30% fat, but that the average of all the foods you eat in a day should be less than 30% fat. In some cases, your doctor may recommend a lower fat intake.

Ccalorie Requirement	Your fat allowance*
1200 calories	40 grams of fat per day
1500 calories	50 grams of fat per day
1800 calories	60 grams of fat per day
2000 calories	66 grams of fat per day
2400 calories	80 grams of fat per day
2800 calories	93 grams of fat per day
3000 calories	100 grams of fat per day
3400 calories	113 grams of fat per day

 

Amount of Fat found in commonly available foods

Food, Amount	Grams of Fat
Ice Cream, 1 cup	14
Mayonnaise, 1 tablespoon	11
Poultry without skin, 3 oz.	5
Lean beef, pork, 3 oz.	8
Lean ground beef, 3 oz.	16
Bologna, 3 oz.	28
Bratwurst, 1 link	22
Butter, margarine, 1 tablespoon	16
Low-fat margarine, 1 Tablespoon	7-10
Nuts, 1/3 cup	22
Bread, 1 slice 1 Doughnut, 1 medium 11 Cookies, 2 medium 19 French Fries, 10 8 Avocado, 1/4 whole 9 1% milk, 1 cup 2 2% milk, 1 cup 5 Whole milk, 1 cup 8 Mozzarella, part-skim 1 oz. 5 Cheddar cheese, 1 oz. 10

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