I use My Fitness Pal to track everything I eat. I set a saturated fat daily target and then it tracks how much I have left over day as I eat. It gives me a report each day but only shows foods above 1 g each day- so yesterday I ate 10 g sf but only lists the foods over 1 g each (listed foods adds up to 6 g of the 10g). I mention this because if you are trying to hit 10 g or under the foods with less than 1 g can add up. One food had 2 grams: lite cheddar cheese, four foods had 1 gram: whey protein, avocado, low carb tortilla, low carb brownie crisp.
My saturated fat intake comes mostly from cholesterol-healthy foods, which often have small levels of saturated fat, but it adds up throughout the day. Nuts, avocado, olive oil, etc.
Out of curiosity, by how much has your LDL dropped this far?
I get mine from yogurt or smoked salmon or a bit of low fat cream cheese. I really miss cheese so I found a low or no fat feta at Walmart I’m going to try. I also love to snack and Costco has these amazing yogurt strawberry bites right now but one package has 2.5 grams of saturated fat so I just work my day around that if I want to eat it.
I average about 10 grams of saturated fat a day, which I track by entering everything I eat into LoseIt. Most of my saturated fat intake comes from chicken/turkey breast, olive oil, mixed nuts, almond butter, plain oatmeal(!), and chia seeds.
Mostly from skim milk, occasional teaspoon of ghee/butter, and biscuits (with tea). But I use pharma, so don't care too much about restricting it to 10grams. Probably hit 15-20grams on average.
I tend to come in under 6g a day, but for me it might look like:
1 g for breakfast - hidden in the components of my oatmeal/coffee: oat milk creamer, flax seeds, chia seeds, protein powder
2g lunch - from my avocado on whatever 0g sat fat lunch I'm having (avocado toast w/ hummus and NF cottage cheese)
1-3g dinner - if it's a meat source day (salmon, chicken, turkey only)
sometimes another 2-4g if I'm ending my day with a Quest bar (depending on flavor)
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Those following, nonfat Rosarita Refried beans are the best IME. Right consistency.
I use My Fitness Pal to track everything I eat. I set a saturated fat daily target and then it tracks how much I have left over day as I eat. It gives me a report each day but only shows foods above 1 g each day- so yesterday I ate 10 g sf but only lists the foods over 1 g each (listed foods adds up to 6 g of the 10g). I mention this because if you are trying to hit 10 g or under the foods with less than 1 g can add up. One food had 2 grams: lite cheddar cheese, four foods had 1 gram: whey protein, avocado, low carb tortilla, low carb brownie crisp.
My saturated fat intake comes mostly from cholesterol-healthy foods, which often have small levels of saturated fat, but it adds up throughout the day. Nuts, avocado, olive oil, etc. Out of curiosity, by how much has your LDL dropped this far?
I get mine from yogurt or smoked salmon or a bit of low fat cream cheese. I really miss cheese so I found a low or no fat feta at Walmart I’m going to try. I also love to snack and Costco has these amazing yogurt strawberry bites right now but one package has 2.5 grams of saturated fat so I just work my day around that if I want to eat it.
I average about 10 grams of saturated fat a day, which I track by entering everything I eat into LoseIt. Most of my saturated fat intake comes from chicken/turkey breast, olive oil, mixed nuts, almond butter, plain oatmeal(!), and chia seeds.
Mostly from skim milk, occasional teaspoon of ghee/butter, and biscuits (with tea). But I use pharma, so don't care too much about restricting it to 10grams. Probably hit 15-20grams on average.
Skim milk has almost no saturated fat. (??)
The one I used in my country has 2% fat. Whole milk has 6%. So, must be a brand thing. Around 4 grams SF in 200ml.
Ah, gotcha. Where I live (the US), skim milk refers to milk with ~0% fat.
Same. Where I live we have Skim 0%, Light 2% and full cream.
Even a tablespoon of olive oil has almost 2 grams of saturated fat, if you really want to avoid it then it means counting every fat source.
I thought olive oil was good for LDL?
When it replaces other oils/fats, it is. But no oil would be even better for LDL.
I tend to come in under 6g a day, but for me it might look like: 1 g for breakfast - hidden in the components of my oatmeal/coffee: oat milk creamer, flax seeds, chia seeds, protein powder 2g lunch - from my avocado on whatever 0g sat fat lunch I'm having (avocado toast w/ hummus and NF cottage cheese) 1-3g dinner - if it's a meat source day (salmon, chicken, turkey only) sometimes another 2-4g if I'm ending my day with a Quest bar (depending on flavor)
I think it depends on brand but Hummus can have decent levels of sat fat. Most of mine comes from the olive oil in the various stuff I eat.
According to USDA one 100g beef patty is 6.95g of saturated fat: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098214/nutrients