Fats: Overview and Serving Sizes

This overview of the fat food group and fat servings is part of the Healthy Weight-Loss Program.

Eating a fat-free diet is not healthy. Your body needs fat to function. Besides being a valuable energy source, fat aids in blood clotting and helps regulate your blood pressure, heart rate, and nervous system. It is also necessary for the transportation and absorption of the fat-soluble vitamins—A, D, E, and K. That said, fats are very high in calories, so it is important to limit your fat intake to proper amounts.

Food Serving Size
Avocado 2 Tbsp.
Vegetable Oils (Canola, Olive, Peanut, Hazelnut, Corn, Safflower, Soybean, Grapeseed, Walnut) 1 tsp.
Olives (black) 8 Large
Olives (green stuffed) 10 Large
Almonds, Cashews 6 nuts
Peanuts 10 nuts
Pecans 4 halves
Peanut Butter (Smooth or Crunchy) 1/2 Tbsp.
Tahini or Sesame Paste 2 tsp.
Pistachios 15 nuts
Flaxseed (Ground) 2 Tsbp.
Margarine (stick, tub, squeeze) 1 tsp.
Mayonnaise (reduced fat) 1 Tbsp.
Mayonnaise (regular) 1 tsp.
Miracle Whip Salad Dressing (reduced fat) 1 Tbsp.
Miracle Whip Salad Dressing (regular) 2 tsp.
Walnuts, English Nuts 4 halves
Salad Dressing (reduced fat) 2 Tbsp.
Salad Dressing (regular) 1 Tbsp.
Whole Seeds (Pumpkin, Sunflower, Sesame, Flax) 1 Tbsp.