It is suggested that 25%, or less, of calories comes from fat,

i.e. up to 50 g of fat/2000 kcal diet

1 gram of fat equals 9 calories;

to determine the percentage of calories in products that are derived from fat, multiple the number of fat grams by 9, then divide that number by the total calories and multiply by 100. For example, an 8 oz. serving that contains 3 g fat and a total of 150 calories would contain 27 fat calories (3 g x 9 calories) and 20% of all calories are derived from fat (27 is approximately 30; 30/150 = 3/15 = 1/5 = 0.20 x 100 = 20%. ratio of saturated/polyunsaturated fat to monounsaturated = 1: 3

Allowed Foods:
saturated fat:
• skim milk, 1% lowfat milk, buttermilk from skim milk, yogurt from skim milk, lowfat cheeses, all fruits, all vegetables, all whole grains, lean beef with fat trimmed,
veal, lamb, turkey or chicken without skin, fish, eggs limited to 2/week

polyunsaturated fat:
• corn oil, safflower oil, lowfat salad dressings from preceding oils, sherberts, ices,
almonds, pecans and walnuts

monounsaturated fat:
• olive oil, canola oil (rapeseed)

Avoid:
• all fried foods, fatty foods, whole milk in all forms, cream, sour cream, whipped
cream, ice cream, croissants, rich rolls, muffins or biscuits, croutons, fatty beef cuts,
hamburger, hot dogs, pork, ham, duck, all shellfish, hard cheeses, soft cheese above 3%
fat, most salad dressings, mayonnaise, butter, margarines, puddings, coconut, coconut
oil, coconut milk, cocoa butter, chocolate, peanut oil, peanuts, nut butters, cottonseed oil,
all high cholesterol foods, internal organs.