UpDate - Vol. 13, No. 20, Page 3
February 17, 1994
Experts advise fat countdown

     Eat lean, say the health experts, to live longer and stay healthier.
This means an individual must limit the intake of daily fat to less than 30
percent of the total calories. Most Americans have gotten this message but
are confused or frustrated with all of the daily mathematics that go along
with it.
     How can an individual find the right balance of fat and avoid all of
the confusion? There is an easy way, by knowing fat limits that are
expressed in grams. By knowing the daily limit, it's simple to track fat
intake and stay within the allotted "daily fat budget." It does require
some figuring. But don't panic, these are one-time calculations.

Step 1
Calculate daily calorie requirements.
     Individuals should multiply the figure for their ideal weight by 12 if
they're physically inactive, by 15 if they're moderately active or by 20 if
they're very active. To account for the reduced requirement for calories
that comes with age, individuals must subtract 100 if they're between
35-44; 200 if they're between 45-54, 300 if they're between 55-64; and 400
if they're 65 or over. This is the estimated daily calorie requirement.

Step 2
Calculate daily fat budget.
     Individuals should multiply their daily calorie requirement by 30
percent to calculate the fat calorie limit. Since there are nine calories
in every gram of fat, divide the fat calorie limit by nine to arrive at the
daily fat gram budget.
     Following are fat guidelines for general groups. Sedentary women,
young children and some older adults require approximately 1,600 calories
with a daily fat budget of 53 grams. Most children, teenage girls, active
women and many sedentary men need 2,200 calories with a daily fat budget of
73 grams. Teenage boys, many active men and some very active women require
2,800 calories and 93 grams of fat.
     When making food selections, individuals should compare the fat grams
contained in a food item against the daily fat budget to determine whether
or not eating that item will allow them to stay within their budget. For
example, an entree containing 15 grams of fat can easily be fit into a 73
gram daily fat budget even if the entree has more than 30 percent of its
calories coming from fat.
     If an individual decides to splurge on a Scrounge cheeseburger and
medium fries at lunch at the "cost" of 30 grams from their daily fat
budget, all is not lost if low-fat foods are eaten at dinner. By eating a
meal of baked unbreaded fish, steamed broccoli, baked potato, apple and
skim milk, an individual only spends three grams of fat and is still within
the budget.
     Nutrition cards and nutrition guides are tools to help individuals
make healthier food choices. They identify the fat grams contained in foods
served. They can be found in dining locations across campus. In addition,
most food items purchased in grocery stores or campus markets have
nutrition labels indicating grams of fat and calories per serving. Use
these tools to begin the transition to becoming healthier.

Note:
     For additional information, refer to the brochure entitled Guide
Yourself to Good Nutrition at the University of Delaware, or call Debra
Miller-Lewandowski at 831-1008.

Reprinted from February's Delaware Diner, published by Dining Services.