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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
What per centage fat should I be looking for on food labels?
Hi. Would you be able to tell me please what percentage of fat should I be looking at when looking at food packets/jars etc. if it hasn?t got a green, yellow or red symbol. I?m not really sure on some foods if the fat content per 100g or whatever is good or not. And also when making my own dinners, what would constitute an average portion ? e.g. 100g of mince turkey or pasta? Not really sure at the moment whether I am making too much or not enough. I hope my questions make sense to you and look forward to hearing from you. Thank you. Kate
A.
Our expert says...
Thanks for your question, which makes perfect sense! For foods where there is no clear traffic light or GDA style labelling I can suggest that you look at the ?per 100g? information on these foods and use these following Food Standards Agency guidelines:
Total fat
High is more than 20g fat per 100g
Low is 3g fat or less per 100g
If the amount of fat per 100g is in between these figures, then that is a medium level of fat.
Saturated fat
High is more than 5g saturates per 100g
Low is 1.5g saturates or less per 100g
If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat.
On portion sizes, a modest portion of meat would be around 100g (the size of a small chicken breast). A carb portion should be around the size of your balled fist - ideally no more than about 150g of cooked pasta, rice or potatoes. A cheese serving is about 30g or a matchbox size.
When you start checking, you?ll probably find we?ve all become used to supersizing our portions over the years and it may take you some time to retrain your palate, but you will get there over time. The best way is to weigh and measure your food portions at the start. After a which you will get a feel for what?s the right amount to eat with eye alone. It?s never best to cut corners though so keep weighing and checking intermittently, especially if you go through a weight loss plateau.
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