ATD: How do you translate “fat exchanges” to “grams of fat”?

<br>

Question:

I am part of a Christian Bible study: First Place 4 Health, previously known as First Place. In 2008, they chose to revamp their materials and switch form ADA Exchanges to the 2008 My Pyramid (mypyramid.gov) guidelines.

WOW….I can’t figure why folks thought exchanges were complex!! I loved the exchanges, but I felt the need (as a leader) to go forward and try the new plan. This is my 13th week on the new plan and I’ve lost 10.4 pounds. However, I’m having a problem…..

Oils = 1 tsp of healthy oils. None of us can give a clear answer on “fat” recording!! Examples: what if I make a hotdish, like goulash….you don’t use OIL for that. But there’s fat in it!! So what used to be 2 fat exchanges, turns into “don’t eat it, don’t record it”.

1g of fat = how many tsp?????? Right now, some folks are doing 1g = 1 tsp. But for oils 3g = 1T sometimes, so I’m confused. HELP PLEASE….

I have another 12 weeks to go…and if I can’t figure it out I’ll go back to the ADA exchanges. I know I’m not the only one wondering this. Thanks for your time!

— Emily

<br>

Answer:

Dear Emily,

Congratulations on your weight loss so far… it sounds like you’re doing great!
Yes, fat is included in certain dishes (like goulash) and it is accounted for in the meat (you know that an exchange of meat includes several grams of fat).

Unless something is fried or has several spoons of butter added it really will not make or break you to not count the fat: You didn’t count fat exchanges before unless there were more than 5 grams in the food you were eating.

But FYI, there are 5 grams of fat in a teaspoon…. does that help?

The food guide pyramid is very general and recommends “limiting” fats and oils, so you and your group members will have to decide how many ‘fats’ to use per day. If you individualize your plan on the pyramid website it usually tells you how many fat servings to include based on your calorie needs.

Keep up the good work and the great leadership!

Do you have a question for the Dietician? Submit your question here!

Written by Laurie Beebe

About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a diet coach and life coach at www.mycoachlaurie.com