De-Fatting Your Food: How to Reduce Fat Intake Most nutritionists agree that we should obtain no more that 30% of our daily calories from fat. For a person who normally consumes 2,000 calories a day, that’s about 600 calories from fat sources. When you consider that just one tablespoon of mayonnaise contains about 100 calories from fat, you can see how quickly fat calories can add up. The following tips are designed to help you “de-fat” your food for better nutritional health. Use mustard instead of mayonnaise or butter on sandwiches. Use pureed or blenderized fruit as a spread for toast rather than butter. Use non-stick pans for “frying” foods rather than cooking on oil. Choose low-fat versions of your favorite dairy products. Avoid commercial baked goods that often derive as much as 50% of their total calories from fat sources. Sautee foods in broth instead of butter or oil Season salads with lemon, lime, herbs, or home-made dreassing made from low- fat yogurt. Eat smaller portions of foods that are high in fat Experiment with your favorite recipes – try reducing added fats by half. Moderate your intake of nuts, seeds, and nut butters Check food labels carefully – if fats or oils appear high on the list of ingredients, you can assume that the product derives most of its calories from fat. Fat Math To calculate a 30% fat diet if you consume 2,000 calories per day: 30% x 2,000 = 600 calories divided by 9 calories per gram of fat = 66.66 or 67 grams of total fat per day. Calorie LevelGrams of total fat to stay within 30% limit 1,20040 1,50050 2,00067 2,50083