This article gives general material and opinions for information only and is not to be considered an alternative to professional medical advice. Readers should consult their family doctors or other qualified medical advisers on any matter relating to their health and wellbeing.

How To Reduce Your Fat Consumption

Essential Guide For Lowering Your Fat Intake

As most people know, a low fat diet is essential for good health. Too much fat can cause cancer - as well as strokes, high blood pressure and heart disease. But it is often difficult to find out how much fat there is in particular foods. And it is often terribly easy to eat foods which contain a lot of fat without realising it. This specially produced guide is designed to help solve that problem - and it may contain a few surprises!
The figures on this list are to the nearest whole percentage point. Remember, however, that these can only be approximate figures and are intended to be used as a general guide. And remember that if you cook in additional fat the effective fat content of the food you are cooking will rise - often dramatically! 1 suggest that after reading this 11 st you keep it somewhere handy.

Health authorities usually recommend that a healthy diet should contain no more than 30% fat. 1 think that figure is far too high. I believe that you should aim to have no more than 15-20% fat in your diet. If for some reason you need to follow a low fat diet you may wish to cut your consumption of fat to 10%. (There is more about fat -and other foodstuffs - in my book Food for Thought .)

Almonds 56%
Anchovies 20%
Anchovy, canned, drained 20%
Apple 1%
Apple juice 0%
Apple, baked 0%
Apricot 0%
Artichoke 0%
Asparagus 0%
Aubergine 0%
Avocado pear 22%

Bacon, back fried 44%
Bacon, back grilled 35%
Bacon, streaky 38%
Baked beans 1%
Banana 0%
Barbecue sauce 7%
Beans, green 0%
Beans, kidney 1%
Beans, lentils 0%
Beans, lima 0%
Beans, mung, sprouts 0%
Beans, pinto 0%
Beef, minced 26%
Beef, roast 34%
Beef suet 95%
Beefburger 27%
Beer 0%
Beetroot 0%
Biscuits, chocolate (digestives) 24%
Biscuits, chocolate chip 20%
Biscuits, crearn sandwich 26%
Biscuits, digestive 20%
Biscuits, macaroon 23%
Biscuits, plain (rich tea/lincoln) 17%
Black pudding 25%
Blackberries 0%
Blackcurrant drink 0%
Blackcurrants 0%
Bran 6%
Bran flakes 2%

Cheese, Cheddar 33%
Cheese, Cheshire 31%
Cheese, Cottage (low fat) 2%
Cheese, Cream 47%
Cheese, Danish Blue 30%
Cheese, Double Gloucester 34%
Cheese, Edam 28%
Cheese, Emmenthal 30%
Cheese, Feta 20%
Cheese, Fromage Frais 7%
Cheese, Gorgonzola 34%
Cheese, Gouda 31 %
Cheese, Gruyere 32%
Cheese, Lancashire 31 %
Cheese, Leicester 34%
Cheese, Marscarpone 46%
Cheese, Mozarella 21%
Cheese, Parmesan 33%
Cheese, Red Windsor 21%
Cheese, Roquefort 31 %
Cheese, Saint Paulin 22%
Cheese, Stilton, blue 35%
Cheese, Stilton, while 31%
Cheese, Wensleydale 31 %
Cheese Spread 17%
Cheese and tomato pizza 12%
Cheese sauce 15%
Cheesecake 35%
Cherries 0%
Chestnuts 3%
Chick-peas 2%
Chicken, dark meat, no skin 6%
Chicken, light meat, no skin 5%
Chicken soup 4%
Chicken, roast 14%
Chicken pie 20%
Chicory 0%
Chillies 1%
Chilli con came 9%
Chinese leaves 0%
Chocolate bar, milk 30%
Chocolate bar, plain 30%
Chocolate bar with nuts 26%
Chocolate cake 31 %
Chocolate drink 6%
Chutney 0%
Cider 0%
Cockles, shelled 1%
Cocoa 20%
Coconut, shredded 35%
Cod in-a-bag 4%
Cod in batter 10%
Cod, steamed 1%
Cod, grilled 1%
Cod's roe 4%
Coffee 0%
Cola drink 0%
Coleslaw 5%
Coley, raw 1%
Corn, canned, cream style 1%
Corn, canned 1%
Corn chips 37%
Corn on the cob, fresh 0%
Corn flakes 1%
Corned beef 33%
Cornish pasty 20%
Courgettes 0%
Crabmeat 5%
Cranberry sauce 0%
Cream, aerosol spray 32%
Cream, clotted 64%
Cream, double 48%
Cream, half cream 14%
Cream, single 21%
Cream, sour 20%
Cream, whipping 39%
Cream crackers 16%
Creme, fraiche, half fat 10%
Creme, fraiche 27%
Crispbread 2%
Crumpet 1%
Cucumber 0%
Custard 4%

Danish pastry 26%
Dates, dried 1%
Doughnut (with jam) 19%
Duck, roasted without skin 10%
Duck's egg 14%

Egg, boiled 11%
Egg, fried 19%
Egg omelette 16%

Figs, dried 0%
Figs, fresh 0%
Fish cakes (fried) 11%
Fish fingers (fried) 13%
Fish paste 10%
Flour, white 1 %
Flour, wholemeal 2%
Frankfurter 28%
Fruit cake 13%
Fruit crumble 7%
Fruit pie 15%
Fudge 12%

Gammon rasher 12%
Garlic 0%
Gin, whisky, vodka, brandy 0%
Goat's milk 5%
Golden syrup 0%
Goose 22%
Gooseberries 0%
Grapefruit 0%
Grapes, black 0%
Grapes, white 0%
Gravy (meat juices, fat, flour and stock) 9%

Haddock fillet, smoked 1%
Halibut, steamed 16%
Ham 26%
Hazel nuts 36%
Herring, grilled 13%
Herring, pickled 18%
Herring, raw 18%
Herring, rollmop 10%
Honey 0%
Horseradish sauce 8%
Hot dog sausages 25%

Ice cream 16%
Iced bun 14%

Jam 0%
Jelly 0%

Kidney, fried 6%
Kipper, baked 4.3
Kipper, grilled 11%
Kiwi ftuit 1%

Lamb chop, grilled 22%
Lamb leg, roasted 24%
Lamb shoulder, roasted 29%
Lard 99%
Lasagna 9%
Leeks 0%
Lemon 0%
Lemon curd 5%
Lemonade 0%
Lentils 1%
Lettuce 1 %
Liquorice sweets 2%
Liver, lamb's, fried 14%
Liver, pig's, braised 8%
Lobster 3%
Low fat spread 40%
Luncheon meat 27%
Lychees 0%

Macadamia nuts 73%
Macaroni cheese 10%
Mackerel 11 %
Mackerel, fillet, smoked 13%
Malt loaf 3%
Malted milk drink 7%
Mandarin oranges 0%
Mango 0%
Margarine, low fat 40%
Margarine, very low fat 25%
Margarine, full fat, hard and soft 81%
Margarine, full fat, polyunsaturated 81%
Marmalade 0%
Marrow 0%
Marzipan 25%
Mayonnaise 79%
Meat pie 24%
Melon, honeydew 0%
Melon, cantaloupe 0%
Milk, condensed 9%
Milk, evaporated 9%
Milk, fresh semi-skimmed 2%
Milk, fresh skimmed 1%
Milk, fresh whole 4%
Milk, skimmed, powder 1%
Milkshake 3%
Mince pie 21%
Mincemeat 4%
Minestrone soup 1%
Mints 1%
Mixed vegetables (frozen) 0%
Molasses 0%
Mousse (fruit) 7%
Mushrooms, fried 22%
Mushrooms, raw 1%
Mussels 2%
Mustard and cress 0%
Mustard 8%

Nectarine 0%
Noodles, egg 2%

Oil, coconut 97%
Oil, corn 97%
Oil, olive 96%
Oil, peanut 96%
Oil, soybean 97%
Oil, sunflower 97%
Okra 0%
Olives, in brine 11%
Onion, fried 33%
Onion, raw 0%
Orange, fresh 0%
Orange squash 0%
Oxtail soup 2%
Oysters 1%

Pancake 7%
Parsley 0%
Parsnips 0%
Passion fruit 0%
Pasta, boiled 1%
Pate 32%
Peach, fresh 0%
Peaches, tinned 0%
Peanut butter 51%
Peanuts, salted 49%
Pear 0%
Peas, frozen 0%
Peas, tinned 0%
Pecans 74%
Pepper, green 0%
Pickle 0%
Pilchards 5%
Pineapple juice 0%
Pineapple, fresh 0%
Pitta bread 1%
Plaice in breadcrumbs, fried 14%
Plaice, steamed 2%
Plum 0%
Popcorn, no salt or fat added 5%
Pork chop 18%
Pork leg, roasted 32%
Pork pie 29%
Pork, spareribs 39%
Porridge with water 1%
Potato crisps 36%
Potato salad 8%
Potatoes, boiled 0%
Potatoes, deep fried chips 40%
Potatoes, jacket 0%
Potatoes, oven chips 8%
Potatoes, roasted 5%
Potatoes, sweet, baked 0%
Prawns 2%
Prunes 1 %

Quiche 28%

Rabbit 8%
Radishes 0%
Raisins 0%
Raspberries 0%
Ratatouille 6%
Ravioli in tomato sauce 2%
Red wine 0%
Rhubarb, stewed 0%
Rice, brown, boiled 1%
Rice, white, boiled 0%
Rice pudding 2%
Runner beans 0%

Salad dressing, French 39%
Salad dressing. French, low cal 4%
Salad dressing, Italian 60%
Salad dressing, Italian, low cal 5%
Salad dressing, mayonnaise: 75%
Salad dressing, mayonnaise, low calorie 12%
Salami 47%
Salmon, fresh 13%
Salmon, tinned 8%
Sandwich spread 37%
Sandwich spread, low calorie 9%
Sardines 14%
Sausage roll 36%
Sausages, beef, grilled 21%
Sausages, pork, grilled 30%
Scampi 21 %
Scone 15%
Scotch egg 21%
Sesame seeds, dry, hulled 55%
Sherry 0%
Shortbread 26%
Smoked haddock 1%
Smoked salmon 4%
Soy beans, mature seeds, cooked 6%
Soy sauce 1%
Soybean curd (tofu) 6%
Spaghetti in tomato sauce 1%
Spinach 1%
Sponge pudding 16%
Spring greens 0%
Squid 1%
Steak, grilled 6%
Steak and kidney pie 21%
Steak pudding 12%
Stock cube 3%
Strawberries 0%
Stuffing, sage & onion 0%
Sugar, demerara 0%
Sugar, muscavado 0%
Sugar, white 0%
Sultanas 0%
Sunflower seed kernels, dry, hulled 48%
Swede 0%
Sweet potato 1%
Sweetbreads (thymus), beef 24%
Sweetcorn 1%
Sweets, boiled 0%
Swiss roll 5%
Syrup 0%

Taco shell, fried tortilla 19%
Tangerine 0%
Taramasalata 46%
Tartar sauce 59%
Tea 0%
Tinned fruit salad 0%
Toffee apple 0%
Toffees 17%
Tomato, fried 6%
Tomato juice 0%
Tomato ketchup 0%
Tomato paste 0%
Tomato puree 0%
Tomato, raw 0%
Tomato soup 3%
Tomatoes, tinned 0%
Tonic water 0%
Treacle 0%
Trifle 6%
Tripe, stewed 4%
Trout 5%
Tuna fish tinned in oil 22%
Turkey, roast 10%
Turnip 0%

Veal 28%
Vegetable curry 15%
Vegetable soup 1%
Venison 6%
Vinegar 0%

Walnuts 52%
Water biscuits 13%
Water chestnuts 1%
Watercress 0%
Watermelon 0%
White sauce, savoury 10%
White sauce, sweet 10%
White wine 0%
Whitebait 48%
Wine, dessert, port, Madeira, sweet sherry 0%
Wine, burgundy, rose white, dry sherry 0%

Yam 0%
Yeast extract (Marmite) 0%
Yoghurt, fruit, low-fat 1%
Yoghurt, plain, low-fat 1%
Yoghurt, soya 2%

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