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Chapter List
- Introduction to Your Perfect Weight
- The Health Benefits of Weight Loss
- Setting Your Goal Weight
- A Beginners Guide to Cutting Fat
- Creating the Low-Fat Kitchen
- Shop Talk Developing Your Supermarket Savvy
- Low-Fat Cooking Tricks
- Nutrition Getting the Right Stuff
- Exercise Your Secret Weapon
- Resistance Training Pump Up Your Weight Loss Power
- Taming Your Stress While You Shed Pounds
- Change Your Ways Change Your Weight
- Jump-Starting Your Motivation
- Reader Survey Results
- Calling All Men
- For Women Only
- His Her Guide to Weight Loss
- Keeping Your Kids Slim
- Dining-Out Guide
- Special Situations
- Tips from Top Spas
- 20 Unexpected Reasons Why Weight Loss Fails
- Makeovers to Last a Lifetime
- Keeping It Off Forever
- Your Perfect Weight 52-Week Plan
- Your Perfect Weight Week 1
- Your Perfect Weight Week 2-5
- Your Perfect Weight Week 6-10
- Your Perfect Weight Week 11-13
- Your Perfect Weight Week 14-17
- Your Perfect Weight Week 18-20
- Your Perfect Weight Week 21-23
- Your Perfect Weight Week 24-26
- Your Perfect Weight Week 27-30
- Your Perfect Weight Week 31-35
- Your Perfect Weight Week 36-39
- Your Perfect Weight Week 40-43
- Your Perfect Weight Week 44-48
- Your Perfect Weight Week 49-52
- Your Perfect Weight Success Diary
- Sample Diary for Women
- Sample Diary For Men
- Success Diary
- Quick and Easy Low-Fat Recipes Breakfast
- Quick and Easy Low-Fat Recipes Dinner
- Quick and Easy Low-Fat Recipes Party Food
- Quick and Easy Low-Fat Recipes Brown-Bag Lunches
- Quick and Easy Low-Fat Recipes Desserts
- Low-Fat Survival Techniques for Thriving in a High-Fat World
- Never Say Never
- Training Yourself To Make Better Choices
- Slimmer Selections from Fast-Food Restaurants
- Surprise Some Foods Can Fool You
- One Hundred 100-Calorie Snacks
- Terms for Perfect Weight
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Surprise Some Foods Can Fool You
You could be in for some real surprises! Wait until you find out how many calories are in a piña colada or how much fat is in eggplant parmigiana. There are a lot of foods that have more calories or fat than they appear to have at first glance.
On the other hand, you may have a few pleasant surprises in store. Some of the foods you may have been avoiding aren't so bad after all.
Foods Surprisingly High in Fat
| Food | Portion | Calories | Fat (g.) | % Calories from Fat | ||
| Avocado | 1 med. | 306 | 30.0 | 88 | ||
| Bean burritos | 2 | 448 | 13.5 | 27 | ||
| Bérnaise sauce, | 1/4 cup | 170 | 17.0 | 90 | ||
| from mix | ||||||
| Cappuccino | 1 cup | 123 | 4.7 | 34 | ||
| Chicken leg | 3 oz. | 181 | 8.0 | 40 | ||
| Cream of chicken | 1 cup | 116 | 7.4 | 57 | ||
| soup | ||||||
| Chicken potpie, | 1 piece | 545 | 31.3 | 52 | ||
| homemade | ||||||
| Chicken sandwich, | 1 | 515 | 29.5 | 52 | ||
| fried | ||||||
| Chicken sandwich | 2 oz. | 110 | 7.4 | 61 | ||
| spread | ||||||
| Chop suey | 1 cup | 300 | 17.0 | 51 | ||
| Chow mein | 1 cup | 255 | 10.0 | 35 | ||
| Coconut, dried, | 1 oz. | 168 | 13.4 | 72 | ||
| toasted | ||||||
| Coffee, instant Irish | 1 cup | 55 | 2.4 | 39 | ||
| creme | ||||||
| Coffee, instant | 1 cup | 53 | 2.5 | 42 | ||
| Suisse mocha | ||||||
| Cottage cheese, | 4 oz. | 117 | 5.1 | 39 | ||
| creamed | ||||||
| Cream, half-and- | 2 Tbsp. | 40 | 3.4 | 77 | ||
| half | ||||||
| Cream, light | 2 Tbsp. | 58 | 5.8 | 90 | ||
| % Calories | ||||||
| Food | Portion | Calories | Fat (g.) | from Fat | ||
| Creamer, nondairy, | 1 tsp. | 11 | 0.7 | 57 | ||
| powdered | ||||||
| Duck, no skin, | 3.5 oz. | 201 | 11.1 | 50 | ||
| roasted | ||||||
| Egg, scrambled | 1 | 101 | 7.5 | 67 | ||
| Eggplant parmigiana, | 5.5 oz. | 293 | 18.2 | 56 | ||
| frozen | ||||||
| Enchiladas, cheese | 2 | 638 | 37.6 | 53 | ||
| Fish sandwich, fried | 3.2 oz. fillet | 211 | 11.2 | 48 | ||
| Granola bar, regular | 1 (0.75 oz.) | 134 | 4.2 | 28 | ||
| Herring, pickled | 1 oz. | 39 | 2.7 | 62 | ||
| Hollandaise sauce, | 1/4 cup | 170 | 18.0 | 95 | ||
| from mix | ||||||
| Hummus | 1/2 cup | 210 | 10.4 | 45 | ||
| Olives, green | 10 | 45 | 5.8 | 100 | ||
| Mackerel, Atlantic, | 3 oz. | 223 | 15.1 | 61 | ||
| cooked, dry heat | ||||||
| Parmesan cheese, | 1 Tbsp. | 23 | 1.5 | 59 | ||
| grated | ||||||
| Piña colada, canned | 6.8 oz. | 525 | 16.9 | 29 | ||
| Pork egg roll | 3 oz. | 165 | 5.5 | 30 | ||
| Potato, baked with | 1 | 402 | 21.4 | 48 | ||
| cheese sauce | ||||||
| and broccoli | ||||||
| Potato salad, | 1/2 cup | 179 | 10.3 | 52 | ||
| homemade | ||||||
| Pumpkin seeds, | 1 oz. | 148 | 12.0 | 73 | ||
| roasted | ||||||
| Seafood Newburg | 10 oz. | 350 | 12.0 | 31 | ||
| Soft-shell crab, | 4.5 oz. | 334 | 17.9 | 48 | ||
| fried | ||||||
| Taco salad | 1.5 cups | 279 | 14.8 | 48 | ||
| Tartar sauce | 1 Tbsp. | 74 | 8.0 | 97 | ||
| Tofu, raw, firm | 1/2 cup | 183 | 11.0 | 54 | ||
| Turkey, ground | 3 oz. patty | 188 | 11.4 | 55 | ||
| Turkey bologna | 1 slice | 70 | 6.0 | 77 | ||
| Turkey frank | 1 | 90 | 6.0 | 60 | ||
| Whipped topping, nondairy | 2 Tbsp. | 22 | 1.8 | 74 | ||
| White sauce, from mix | 1/4 packet | 151 | 8.4 | 50 | ||
| Yellow mustard | 1 tsp. | 4 | 0.2 | 45 | ||
Foods Surprisingly Low in Fat
| Angel food cake, | 1/12 cake | 126 | 0.1 | <1 | |||||||||||||||
| from mix | (2 oz.) | ||||||||||||||||||
| Apple butter | 1 Tbsp. | 33 | 0.1 | 3 | |||||||||||||||
| Barbecue sauce | 1 Tbsp. | 12 | 0.3 | 23 | |||||||||||||||
| Chestnuts, roasted | 34 (1 oz.) | 70 | 0.6 | 8 | |||||||||||||||
| Chocolate fudge | 0.6 oz. | 65 | 1.4 | 19 | |||||||||||||||
| Cocktail sauce | 1 Tbsp. | 12 | 0 | 0 | |||||||||||||||
| Cod, cooked, | 3 oz. | 89 | 0.7 | 7 | |||||||||||||||
| dry heat | |||||||||||||||||||
| Fortune cookie | 1 | 15 | 0 | 0 | |||||||||||||||
| Fig bar | 1 | 60 | 1.0 | 15 | |||||||||||||||
| Gelatin, sugar-free | 1/2 cup | 8 | 0 | 0 | |||||||||||||||
| Gingerbread, | 1/9 cake | 174 | 4.3 | 22 | |||||||||||||||
| from mix | |||||||||||||||||||
| Gingersnaps | 5 | 100 | 3.0 | 27 | |||||||||||||||
| Graham crackers | 2 | 60 | 1.0 | 15 | |||||||||||||||
| Haddock, cooked, | 3 oz. | 95 | 0.8 | 8 | |||||||||||||||
| dry heat | |||||||||||||||||||
| Hard candy | 1 oz. | 106 | 0 | 0 | |||||||||||||||
| Honey | 1 Tbsp. | 64 | 0 | 0 | |||||||||||||||
| Horseradish | 1 Tbsp. | 6 | 0 | 0 | |||||||||||||||
| Hot chocolate, from | 6 oz. | 103 | 1.1 | 10 | |||||||||||||||
| mix, with water | |||||||||||||||||||
| Food | Portion | Calories | Fat (g.) | % Calories from Fat | |||||||||||||||
| Jam/preserves | 1 Tbsp. | 48 | 0 | 0 | |||||||||||||||
| Jelly | 1 Tbsp. | 52 | 0 | 0 | |||||||||||||||
| Jelly beans | 10 large | 104 | 0.1 | <1 | |||||||||||||||
| Ketchup | 1 Tbsp. | 16 | 0.1 | 6 | |||||||||||||||
| Ladyfingers | 2 | 79 | 1.7 | 19 | |||||||||||||||
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