HELP ESSENTIAL FOODS™ – FAT SERVINGS

Choose the number of servings for each meal or snack from this list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
Choose monounsaturated or polyunsaturated fats.
Saturated fats and trans fats cause heart disease by increasing blood fats like LDL (low density lipoproteins) cholesterol.

Food U.S. Serving Size Metric Serving Size
almond butter 1 1/2 teaspoons 5 grams or 8 milliliters
almonds, dry roasted 7 7 or 9.4 grams
avocado, fresh 2 tablespoons 28.8 grams or 30 milliliters
Brazil nuts 2 2
cashew butter 1 1/2 teaspoons 5 grams or 8 milliliters
cashew nuts, dry roasted 7 7 nuts or 10 grams
cashew nuts, oil roasted 6 6 nuts or 8.5 grams
hazelnuts or filberts 5 5
macadamia nuts, dry roasted 3 3
mixed nuts, dry roasted 7 7 nuts or 10 grams
mixed nuts, oil roasted 6 6 nuts or 8.4 grams
oil, Canola 1 teaspoon 5 milliliters
oil, peanut 1 teaspoon 5 milliliters
oil, safflower 1 teaspoon 5 milliliters
olives, black, pitted 8 8
olives, green, stuffed, large 10 10
peanut butter, smooth 2 teaspoons 10.6 grams or 10 milliliters
peanut butter, smooth, reduced-fat 1 tablespoon 15 grams or 15 milliliters
peanuts, dry roasted 10 10 nuts or 10 grams
peanuts, oil roasted 10 10 nuts or 9 grams
pecans, dry roasted 4 halves 4 halves
pecans, oil roasted 4 halves or 1/4 ounce 4 halves or 7 grams
pistachios, dry roasted 16 16
Food U.S. Serving Size Metric Serving Size
blue or Roquefort salad 1 tablespoon 15 grams or 15 milliliters
Caesar salad dressing 2 teaspoons 10 grams or 10 milliliters
creamy salad dressing, reduced-fat 2 tablespoons 32 grams or 30 milliliters
flaxseed, whole 1 tablespoon 10.3 grams or 15 milliliters
French salad dressing 1 tablespoon 10.3 grams or 15 milliliters
Italian salad dressing 1 tablespoon 16 grams or 15 milliliters
margarine - like spread, light, (Benecol) 2 teaspoons 15 grams or 15 milliliters
margarine - like spread, regular, (Benecol) 2 teaspoons 15 milliliters
margarine - like spread, tub, low-fat 1 tablespoon 14 grams or 15 milliliters
margarine - like, spread, bottle 1 teaspoon 4.8 grams or 5 milliliters
margarine, liquid 1 teaspoon 4.6 grams or 5 milliliters
margarine, stick 1 teaspoon 4.7 grams or 5 milliliters
margarine, tub 1 teaspoon 4.7 grams or 5 milliliters
mayonnaise 1 teaspoon 4.6 grams or 5 milliliters
mayonnaise, light 1 tablespoon 16 grams or 15 milliliters
Miracle Whip 1 tablespoon 16 grams or 15 milliliters
Miracle Whip free 2 tablespoons 32 grams or 30 millilters
Miracle Whip light 1 tablespoon 16 grams or 15 milliliters
oil, corn 1 teaspoon 5 milliliters
oil, cottonseed 1 teaspoon 5 milliliters
oil, flaxseed 1 teaspoon 5 milliliters
oil, grape seed 1 teaspoon 5 milliliters
oil, soybean (Enova) 1 teaspoon 5 milliliters
oil, sunflower 1 teaspoon 5 milliliters
pine nuts (pignolia) 49 nuts or 1 tablespoon 49 nuts or 8.4 grams or 15 milliliters
pumpkin seeds, roasted 1 tablespoon 14.2 grams or 15 milliliters
ranch salad dressing 2 teaspoons 10 grams or 10 milliliters
ranch salad dressing, reduced fat 2 tablespoons 30 grams or 30 milliliters
sesame seeds 1 tablespoon 9 grams or 15 milliliters
sunflower seeds, dry roasted 1 tablespoon 9.4 grams or 15 milliliters
sunflower seeds, oil roasted 1 tablespoon or 1/3 ounce 9.4 grams or 15 milliliters
tahini seseame butter 2 teaspoons 9.9 grams or 10 milliliters
thousand island salad dressing 1 tablespoon 16 grams or 15 milliliters
walnuts 4 halves or 1 ounce 4 halves or 28.4 grams
Food U.S. Serving Size Metric Serving Size
butter blend with oil 1 1/2 teaspoons 7 grams or 7.5 milliliters
butter blend with oil, light 1 tablespoon 15 milliliters
butter, light 1 tablespoon 15 milliliters
butter, salted 1 teaspoon 4.7 grams or 5 milliliters
butter, salt-free 1 teaspoon 4.7 grams or 5 milliliters
butter, whipped, salted 2 teaspoons 6.3 grams or 10 milliliters
chitterlings, boiled 2 tablespoons 25 grams or 30 milliliters
cocounut milk, light 1/3 cup 80 milliliters
coconut milk, regular 1 1/2 tablespoons 22.5 milliliters
coconut shredded, sweetened, dried 2 tablespoons 10.6 grams or 30 milliliters
cream cheese 1 tablespoon 15 grams or 15 milliliters
cream cheese, reduced-fat (Neufchatel) 1 1/2 tablespoons 21.3 grams or 22.5 milliliters
half and half cream 2 tablespoons 30 milliliters
heavy whipping cream 1 tablespoon 14.9 grams or 15 milliliters
heavy whipping cream, whipped 2 tablespoons 14.9 grams or 30 millilters
light coffee cream 1 1/2 tablespoons 23 milliliters
oil, cocount 1 teaspoon 5 milliliters
oil, palm or palm kernel 1 teaspoon 5 milliliters
sour cream 2 tablespoons 24 grams or 30 milliliters
sour cream, reduced-fat or light 3 tablespoons 45 grams or 45 milliliters
whipped cream, pressurized can 6 tablespoons 18 grams or 30 millilters

Find Ask the Dietitian® on Social Media

677FansLike
3,230FollowersFollow