When determining how many servings to eat, it is important to look at the serving size. Larger portions should count as more than one serving, and smaller portions will count as only a part of a serving. For a 1600 calorie diet, that would equal 53g of fat each day and for a 2200 calorie diet, 73g of fat each day. The type of fat that you eat is also important. Saturated fats in foods such as meats, dairy products, coconut, palm and palm kernal oil, raise cholesterol more than unsaturated fats , which are found in olive, peanut, and canola oils, or polyunsaturated fats in safflower, sunflower, corn, soybean and cottonseed oils.
Sugars supply a large amount of calories, with little nutritional value.
They include white sugar, brown sugar, corn syrup, honey and molasses and foods like candy, soft drinks, jams, and jellies. 9 Milk, Yogurt and Cheese Dairy products provide protein, vitamins and minerals and are an excellent source of calcium. Your schoolage child should have 2 to 3 servings of milk, yogurt and cheese each day. You should have 2 to 3 servings of foods from this group each day, including the equivalent of 5 to 7 ounces of lean meat. Choices with the least fat include lean meat, poultry without skin, fish, and dry beans and peas.