Fat Exchange

The average North American eats 3 ounces of fat each day. That's like sliding your teeth through eighteen pats of butter at one time. One fat exchange is 1 teaspoon or 5 grams of fat. That's 45 calories per serving.

Nuts, seeds (such as sunflower or sesame), olives, and avacados are high-fat foods and are considered fat exchanges. They're also good sources of vitamins and minerals.

Examples of fat exchanges include:

• 1 slice bacon 
• 1 teaspoon oil, margarine, or butter 
• 8 large olives 
• 1 tablespoon sunflower seeds 
• 1 teaspoon regular mayonnaise 
• 1 tablespoon cream cheese 
• 2 tablespoons sour cream

For more fat options, check out our Exchange Calculator.

Remember: Fat calories add up quickly. Select carefully. Use minimal amounts.