A Fat Counter is a guide to determine daily intake of dietary fat. A low fat and high carbohydrate intake is often used by sports people, along with exercise, psychology and a positive attitude, as a means of achieving and maintaining optimum body fat levels to enhance performance.
Use the following abbreviated Fat Counter guide to determine your daily fat intake. If you are trying to lose body fat, you should be aiming to consume less than 40 grams of fat, per day, on average.
FAT (G) FOOD 5 Butter/margarine, 1 tsp 5 Oil, 1 tsp 13 Peanut butter, 1 tbsp 34 Avocado, 1/2 medium 10 Milk, full cream, 1 cup 4 Milk, reduced fat, 1 cup 0 Milk, low fat, 1 cup 4 Yoghurt, flavoured, 1 tub 0 Yoghurt, low fat, flavoured, 1 tub 10 Cheese, cheddar, 30g 7 Cheese, reduced fat, 30g 0 Cottage cheese, 1 tbsp 10 Ice cream, 2 scoops 1 Ice cream, low fat, 2 scoops 8 Beef, lean, grilled, 100g 28 Beef sausage, 2 thin 2 Leg ham, lean, 2 slices 8 Chicken breast, no skin grilled, 100g 24 Chicken, thigh, fried, 100g 3 Fish, grilled, 100g 13 Fish, battered, fried, 100g 1 Rice, boiled, 1 cup 0 Pasta, boiled, 1 cup 0 Bread, 1 slice 0 Fruit, average 1 piece 0 Vegetables, average 1 cup 23 Meat pie, 1 14 Potato chips, fried, 1 tub (100g) 13 Chocolate bar, 1 bar (70g)
- See the Weight, Body Fat and Sport topic for information about achieving and maintaining an ideal bodyweight for sport.
- Food, Fitness and Feeling Good, Inge, K. Text Publishing Co, 1993. * Complete Guide to Food for Sports Performance, Burke, L. Allen and Unwin, 1992. * Gold Medal Nutrition, Cardwell, G, 1994. * Allan Borushek's Pocket Calorie and Fat Counter, Family Health Publications, 1997.
ORGANISATIONS and SUPPORT GROUPSAll information has been compiled by Lorna Garden, leading Sports Dietitian. For further information or individual advice, contact Sports Dietitians Australia on (03) 9682 2442 for a referral to your nearest Sports Dietitian.