I'm having a problem getting my fats in.  I'm wondering if i may be reading the wrong spot(Total Fat).  The calorie counter states that a chicken breast w/out skin has 4grams but my package says 2grams.  I'm having a hard time getting enough fats without eating the wrong foods with the wrong fats.  For lunch I had 1cup of Tomato soup 0grams of fat the cheese for my grilled cheese 0grams of fat the bread had 2grams of fat so I had some cookies to give me another 8grams of fat.  However that still put me under by 9grams of fat.  My dinner is about the same. Shake-n-bake chicken 2grams of fat, mashed potatoes no butter 0grams of fat, veggie 0grams of fat, gravy has .5grams of fat.  What am I doing wrong.  Please Help!!

 I will recommend reading your labels and using that information first.  The alli Calorie and Fat Counter is an estimate of the hundreds of foods that enter the market every day, so your package label will be the most accurate numbers.  As far as fat intake, try to incorporate healthy fats so you can get the nutrition benefits of these fats without trying to reach your fat intake with low nutrient. 

• 4 almonds or walnuts = 4 grams fat, 44 calories
• 1/4 cup cubed avocado = 5.5 grams fat, 60 calories
• 1 cup 1% low fat milk = 2.4 grams fat, 102 calories
• 1 cup Low fat fruit yogurt = 2.5 grams fat, 240 calories
• 1 tablespoon creamy peanut butter = 8 grams fat, 100 calories
• 4 oz. Salmon Chinook fillet, broiled = 15 grams fat, 252 calories

You will love incorporating these healthy choices!

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian

 I've realized that sometimes no-fat versions of foods actually don't help when I'm having trouble reaching my fat grams.  How about pouring a little 1% or 2% milk in the tomato soup to make it sort of cream of tomato soup?  Regular or low fat cheese instead of non-fat for your sandwich.  Saute your chicken in a little olive oil.  Put some buttermilk or low fat milk or a bit of butter in your mashed potatoes.  Those are practically all dairy suggestions, I know, and I don't want to push you towards too much saturated fat, but I was responding to your menu.  Salad with some low fat, not no-fat, vinaigrette or other dressing. 

There are two more advantages to using regular or low fat (depending on what fits your needs right then) rather than non-fat versions of things that normally have fat.  They generally taste much better.  And a little bit of fat helps you feel full.  I've read in many places and found it to be true, that a meal or snack that combines complex carbs, some protein and a bit of healthy fat will keep you feeling full longer than a meal that's missing one of those components.

FWIW, I find the fat gram targets hard to reach, too.  Either I'm way under, from trying to make low cal choices and/or just liking certain foods that are naturally low or no fat or I'm tempted to go way over because something that's really yummy is also very high fat.  (The threat of treatment effects pretty much ensures I'm careful about not going over.)  But somehow, hitting that 30% mark isn't easy.

As I'm typing, I'm thinking of other things I do to try to up the fat grams in certain naturally low fat meals.  I'll throw some fresh mozzarella or some chicken sausage into pasta with tomato sauce, giving me some fat, calcium and protein.  In the Alli cookbook there's a breakfast recipe that calls for plain yogurt mixed with vanilla pudding and served with berries and oats.  I thought that was a great idea.  My favorite yogurt is a 2% yogurt and that's pretty low fat, so sometimes I'll mix it with some vanilla pudding and serve it with fruit or whatever.

Most of my ideas seem to be dairy, but you get the picture.

 Thanks for the ideas I will have to try them.  One other thing I run into is that I am a very picky eater.  Vegies are not a big thing of mine the list of what I eat is shorter than what i don't eat.  Fruit I am pretty much open to them all.  Thanks anain for the tips.  I'll take any help you are willing to share!!  :)

You may try eating your veggies in other forms than the typical salads, side veggie dishes, etc.  Try vegetable soups, juices that contain vegetable juice combined with fruit juice to mask the vegetable taste, vegetable sauces, vegetable spreads, etc.  Keep the good work :)

Hope this helps,

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian