Fats Each portion = 5 grams fat + 45 calories
Food Serving Size or Portion Avocado 2 Tbsp (1 oz) Nut butters (almond, cashew, peanut) 1 ½ tsp Nuts Almonds 6 each Brazil 2 each Cashews 6 each Hazelnuts 5 each Macadamia 3 each Peanuts 10 each Pecans 4 halves Pistachios 16 Pine Nuts 1 Tbsp Walnuts 4 halves Oil (canola, olive, peanut, grapeseed, 1 tsp safflower, soybean, sunflower) Olives Black Olives 8 large Green stuffed olives 10 large Margarine (lower fat 30-50% vegetable oil) 1 Tbsp Margarine (stick, tub or squeeze) 1 tsp Mayonnaise, Regular 1 tsp Mayonnaise, reduced fat 1 Tbsp Salad Dressing, Regular 1 Tbsp Salad Dressing, reduced fat (may be higher in 2 Tbsp carbs) Seeds (Flaxseeds, pumpkin, sunflower, 1 Tbsp sesame seeds) Tahini (sesame paste) 2 tsp Bacon, cooked regular or turkey 1 slice Butter,stick 1 tsp Butter, whipped 2 tsp Butter, reduced fat 1 Tbsp Coconut, sweetened shredded (watch carbs) 2 Tbsp Coconut milk, regular 1 ½ Tbsp Coconut milk, light ½ cup Cream Half and Half 2 Tbsp Heavy 1 Tbsp
Light 1 ½ Tbsp Whipped 2 Tbsp Whipped, pressurized ¼ cup Cream cheese, regular 1 Tbsp Cream Cheese, reduced fat 1 ½ Tbsp Sour Cream, Regular 2 Tbsp Sour Cream, light 3 Tbsp