| yet another newbie |
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spottitchsam
New Member
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Posted: 7 June 2009 10:10 am |
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 morning one and all
my name is jean and im just testing the waters.it may take me a little while to find my way around the site but i will be back.
the 2 questions i would like to ask is how do you work out the fat% of the food you are eating?
how much fat% are you allowed at each meal.
any info would be gratefully reicieved.
thanks for taking the time to read this,good health to you all.
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Nir
Senior Administrator
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Posted: 7 June 2009 12:45 pm |
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The Low Fat Diet
The Three Macronutrients
Calories in Protein, Fat and Carbohydrates
Macronutrient Ratios
Obviously I'm recommending you read the tutorial, but the simple answer is:
(percentage of calories from fat) = (total grams of fat) x 900 / (total calories)
Are you actually following a particular low-fat diet already and your question is about it?
I tend to eat according to the Eat To Live guidelines so fat intake tends to be less than 10% of calories, unless I'm eating more nuts and seeds in which case I can end up with a much higher figure (say 30%)
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spottitchsam
New Member
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Posted: 7 June 2009 09:33 pm |
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nir thanks for your reply."the low fat diet"is that a diet book with the same title.im sorry but still confused about the % of fat in each item of food.
 jean
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Nir
Senior Administrator
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Posted: 8 June 2009 08:55 am |
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semi-skimmed milk can be a good example:
100g of milk contains 2g of fat. So by weight it looks like it is 2.0% fat.
But hold on, 100g of milk have 49 calories.
Looking at a 100g sample of milk in more detail:
Total calories from fat = 2 x 9 = 18 (because each gram of fat is 9 calories)
Total calories in sample is 49
So proportion of calories coming from fat = 18/49 = 0.367
To express as a percentage multiply by 100. 0.367 x 100 = 36.7%
So 36.7% of the calories in semi-skimmed milk are from fat - it is not a low-fat option!
To use my formula from above (total grams of fat) x 900 / (total calories) we just "plug in" the numbers and get the result in one step:
2 x 900 / 49 = 36.7
Any clearer?
ps don't be afraid of green vegetables like broccoli, they might surprise you with their fat content but that's not the foods you need to avoid on a low fat diet. Basically if you stick with plant choices like vegetables, fruits, legumes and whole-grains you can hardly go wrong.
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spottitchsam
New Member
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Posted: 8 June 2009 07:13 pm |
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 nir
sorry completely confused now
but thanks for trying
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