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Identifying a Low-Fat Food

Interpreting the food label: how to identify a low-fat food

Identifying low fat foods is an important factor when meal planning. You can apply the low-fat rule when shopping for chips, crackers, cereals, cookies, popcorn, granola bars, protein bars, and specialty breads.

The goal is to keep the ratio between grams of total fat and calories 30% or less (higher the calorie, lower the fat grams should be). For example, if the total fat is 3 grams, the food must have 90 calories or more for it to be considered a low fat food (only 30% of calories are coming from fat). To do the calculation, multiply the total grams of fat by 3 and then add a zero. The chart below can be used as a guide to help you determine if a food is low fat.

Total fat grams Number of calories

2

60

3

90

4

120

5

125

6

180

7

210

8

240

9

270

10

300

11

330

12

360

13

390

14

420

15

450

 

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