How to calculate the fat you eat

Press, 18 April 1981, Page 10

How to calculate the fat you eat

We cannot ignore ■ the statistics telling us that cancer, the second major cause, of death in New Zealand, is on the increase.,

It is becoming increasingly accepted that a diet containing a lot of fat is one of the major environmental factors responsible for our high-risk for breast cancer in women, and bowel cancer in men.

Because we are largely a sedentary society we could all benefit from a reduced fat diet.

Why do we need fats anyway? It is thought that the amount of fat essential for life is-as small as. one teaspoonful. However, this is a particular type of fat. Our needs could' be supplied by the amount contained in four

teaspoons of table margarine, or one dessertspoon of cooking oil. These essential fats are mainly found in plant foods. Certain vitamins that are dissolved in the fats we eat can also be supplied by other foodsi So there is little reason on nutritional -grounds for our high-fat diet. Fats slow down our digestion, and remain in the stomach longer than other foods. Discomfort and heartburn felt after a “luxury” meal are caused by the usual highfat content of our New Zealand “special occasion” meals. Low-fat foods such as cereals, breads, fruits and vegetables form the best basis for our daily eating. Other foods that are very

low in fat are: white fleshed fish (cooked without fat), non-fat milk, low-fat yoghurt and cottage cheese. One level dessertspoon of cooking fat or oil gives 10 grams of fat. By comparing foods containing tjiis amount of fat we can work out how much of the fat-containing foods to have daily, to bring

nr consumption’ into the ange eaten by the people in ountries having lower rates ■f breast or bowel cancer. A woman with a relatively nactive lifestyle, or a tendency to put on weight, could :elect four items from the ollowing lists (40g fat) each lay. A more active woman or a

relatively inactive man could have five items (50g fat), and a very active man or child might have up to eight items (80g fat) from the lists. The amount of food specified in lists A, B, C, and D contributes 10 grams of fat. Abbreviations: IT is 1 level tablespoon, ID is 1 level dessertspoon, It is 1 level teaspoon. .

LIST A: Foods containing a moderate amount of fat. Choose more from this list as these are also a good source of protein. All of the meats are cooked without adding fat or oil and all visible fat is cut off. Cheddar cheese 2 very thin slices grated cheese one-third cup chicken, cooked 2 small portions eggs 2 - fish cooked in oil daily 2 fillets hamburger of one lean mutton chops 2 small lean steak 1 average steak (120 g milk 1 glass (200 ml processed cheese 2 foiled wedges 2 slices in plastic roast meal 2 thick slices salmon one-third ettp sardines 6 stewed meat ’’ etip yoghurt Pi to 2 pottles LIST C: Foods that are unnecessarily high in fat calories and best eaten only very occasionally for convenience or variety. cooking fat II) fried crumbed chicken ’.i of 1 portion fried fish in batter 1 small piece luncheon meats I'A slices potato chips 8 to 10 potato crisps 25g (1 small packet’, roast potatoes 2 medium salami 4 thin slices sausages—grilled one savoury salted cracker 6 biscuits

LIST B: Foods containing a high proportion of fat. Choose less of these but choose ♦ for preference (are polyunsaturated fats). butter 2‘.it cashew nuts (raw)* 20 or2lzT cheese sauce ‘H’ coconut ■’T cream—liquid . 2‘aD —whipped 2‘aD heaped cream cheese 21 diet spread* 2'sD french dressing* 2T . gravy margarine* 2'/it mayonnaise oil* peanuts (raw)* 2'/iT peanut butter? 3'At sesame seeds* sour cream 2T walnuts (raw)* « white sauce , - 5T / bacon -.- ,? 2 rashers LIST 1): Unnecessary foods best excluded (rom any diet (in particular from pF inactive people). .. chocolates F-6 squares from large block ehoeolate biscuits (plain) '• cream sponge . 1 piece fried steak ' • average steak (60g) ice cream . ' 4 round tablespoons meat pie (individual - v ’ ‘ of 1 pavlova average size one twelfth sausage rolls ;Z v .w shortbread biscuits T' small

Fatty foods are often.considered to be inexpensive. However, we eat meat to give us good quality protein and minerals. If we compare the cost of the protein in a cheap and fatty cut of meat

such as luncheon sausagemeat, with an expensive lean cut such as steak, the price is almost the same.

"'i--; The revision ut lur traditional' New Zealand cookbooks would be a welcome • assistance to those of us who fdel that-diet is one thing of which we have control and

can change.' ; . Over-eating of any foods can only increase the possibility of eating toxic foods, and over-eating of fat is the place to. stop.