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tips on lowering my 'fat' intake on foods



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DIETITIANBECKY
Posts: 26,528
2/2/13 5:34 A

Are you comparing your fat intake to the SP fat range or the pie chart. Use the SP fat range---it is much larger.

An egg has about 5 grams of fat. This would easily fit into a plan. How many are you having daily? You can do whole egg + 1 egg white.

If you want more tips, make your nutrition tracker public...let me know if you need the steps to do this.

SP Dietitian Becky



NIRERIN
Posts: 11,799
2/1/13 6:13 P

if you're in your calorie, carb and protein ranges, odds are you are only running a little [ie, 10 grams or so] high on your fat, correct? i'd say that's not too much to worry about that. if you were 50 or 100 grams over, i might say you need to pay a little more attention, but a little over, and especially because you find it filling, should not be an issue.
if you really want to cut, look at the tracker and find the largest fat numbers. eat less of those items [3/4 or 7/8 cup instead of a full cup, 2 teaspoons instead of a Tablespoon]. remember that a serving of avocado is 1/4 of one, so if you're eating more, try to have them a little less often or less at a go.



NIKKI_XO
Posts: 12
2/1/13 4:24 P

thank you LUCKINLOVE... reading the feedback from your post definitely helped.



LUCKINLOVE
Posts: 216
2/1/13 4:08 P

Not sure if this will be helpful to you Nicki, but here is the question (similar to yours) that I asked about fat grams: http://www.sparkpeople.com/myspark/message
board.asp?imboard=7&imparent=29946080



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
2/1/13 4:07 P

If you make your nutrition tracker public, we can take a look at it to give suggestions on how to swap out some things to lower your fat intake.



NIKKI_XO
Posts: 12
2/1/13 3:40 P

Things like eggs, whole wheat bread, cheese, nuts, low fat mayo and avocado seem to be the ones pushing my numbers up the most. I understand that their are healthy fats in things like avocado/nuts but i'm just worried if I can't stay around the recommended fat intake it will slow down my results... I also feel like some of these 'fatty' foods are what help me stay longer and push harder when i'm at the gym.



LUCKINLOVE
Posts: 216
2/1/13 3:34 P

What other types of foods have you eaten that have 'fat' in them? Are they any with the good, healthy fats? If so, I wouldn't be too worried about your intake. I always go over my fat intake but it's because I eat nuts, seeds, and foods with good fats.



NIKKI_XO
Posts: 12
2/1/13 3:23 P

I'm looking at my week's progress, and while i'm hitting all of my nutrients 'targets' (ie: carbs, protein etc..) I'm still seeing that my fat intake is going over the recommended amount. This might be a dumb question, but what are some suggestions on lowering my intake? It seems like certain foods like eggs (which keep me full longer) are the ones that end up having the most fat in them. Help!

-Nikki



 
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