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Moderating Fat Meal by Meal

Moderating fat, especially saturated and "trans" fat is important for everyone, but it's especially important when you have diabetes or are "at risk" for diabetes.

Meals that are high in fat may contribute to insulin resistance, thus making your diabetes more difficult to manage. People with diabetes are also at greater risk for heart disease and stroke. Saturated and trans fat are associated with high cholesterol and risk of heart disease so avoid these fats as much as possible.

The Canadian Diabetes Association recommends that less than 30% of total calories in your diet come from fat. Look for products that are high in monounsaturated or polyunsaturated fats. Some good choices are: nuts, peanut butter, avocado, canola oil, olive oil and light mayonnaise.

There are many new “better for you” snack food options now available. Many packaged foods such as cookies and crackers are being made trans fat free and low in saturated fat.

If high blood pressure is a concern try to limit your sodium intake to 1500 mg per day.

Keep in mind that if weight loss is a priority for you that all fats are high in calories relative to their weight. Stick to appropriate portion sizes.

Here are some great-tasting choices to help you when planning daily meals and snacks. A Registered Dietitian (RD) or Certified Diabetes Educator (CDE) will help you understand how these foods fit into your meal plan.

Breakfast Low Fat Reduced Fat (compared to original version) Reduced Calories (compared to original version) Low in saturated fat Trans fat free Sodium (mg) per serving
Philadelphia Cream Cheese Spread Light 44% less fat than our Regular Cream Cheese Spread Check Check 75
Kraft Smooth Peanut Butter Light 25% less fat than our Regular Smooth Peanut Butter Check Check Check 75
Cheez Whiz Process Cheese Product Light 36% less fat than our Regular Cheez Whiz Made with 2% M.F. partly skimmed milk Check 470
Main Meals & Side Dishes Fat-Free Reduced Fat (compared to original version) Reduced Calories (compared to original version) Low in saturated fat Trans fat free Sodium
Kraft Cracker Barrel Medium Cheddar Cheese Light 40% less fat than our regular medium cheddar cheese    Check       210
Kraft Swiss Cheese Light 42% less fat than our Regular Swiss Cheese    Check       55
Kraft Colby Cheese Light 42%less fat than our Regular Colby Cheese    Check  Check     240
Kraft Part-Skim Mozzarella Cheese    Check       240
Kraft Singles Process Cheese Slices Light 30% less fat than our Regular Singles    Check  Check     330
Kraft Fat Free Singles Process Cheese Slices (All Flavours)  Check    Check     290
Kraft 100% Parmesan Grated Cheese Light 26% less fat than our Regular Grated Parmesan Cheese    Check  Check     230
Desserts & Snacks Fat-Free Reduced Fat (compared to original version) Reduced Calories (compared to original version) Low in saturated fat Trans fat free Sodium
Jell-O Light Jelly Powder Light 87-93% less calories than our regular Jell-O Powders (All Flavours)  Check   Low Cal     90-125
Jell-O Fat-Free Instant Pudding  Check    Check     270-330
Jell-O Fat-Free Pudding Snacks  Check    Check     125-160
Jell-O Gels Refrigerated Gel Snacks Light 90% fewer calories than Regular Refrigerated Gel Snacks  Check    Check     180
Cool Whip Light Whipped Topping 1/3 less fat than our regular Cool Whip Topping  Check    Check     0
Moderating Fat Meal by Meal