Saturated Fat

Buying pesto at Atwater's in Belvedere Square, we learned that you can save a few calories if you break from tradition. A 1/4 -cup serving of CIBO Naturals cilantro-lime pesto saves 60 calories, 5 grams fat and 2 grams saturated fat over the classic basil version. It's also lower in sodium. Kate Shatzkin CIBO Naturals classic basil pesto Per 1/4 cup: 330 calories 34 grams fat 5 grams saturated fat 3 grams carbohydrate 1 gram fiber 10 milligrams cholesterol 260 milligrams sodium CIBO Naturals cilantro-lime pesto Per 1/4 cup: 270 calories 29 grams fat 3 grams saturated fat 2 grams carbohydrate Trace fiber 5 milligrams cholesterol 160 milligrams sodium

Browsing the cheese bin at our local Giant, we were surprised to find Supreme Grand Camembert to be the leaner choice when compared with Denmark's Finest Creamy Havarti. A 1-ounce serving of the camembert saved us 30 calories, 2 grams of fat and 1 gram of saturated fat over the havarti. Kate Shatzkin Denmark's Finest Creamy Harvarti Per ounce: 120 calories 5 grams protein 10 grams fat 7 grams saturated fat 0 grams carbohydrate 0 grams fiber 25 milligrams cholesterol 150 milligrams sodium Supreme Grand Camembert Per ounce: 90 calories 4 grams protein 8 grams fat 6 grams saturated fat 0 grams carbohydrate 0 grams fiber 30 milligrams cholesterol 130 milligrams sodium

What it is -- A block of Kraft parmesan cheese that comes with a built-in grater What we like about it --The cheese has a milder taste than some others you'll find in the supermarket, and can be grated right from the package. What it costs --$4.99 Where to buy --Available at grocery stores Per serving (2 tablespoons) --20 calories, 2 grams fat, 1 gram saturated fat, 0 grams carbohydrate, 2 grams protein, 0 grams fiber, trace cholesterol, 75 milligrams sodium

As they do most mornings, Louis Sahlender and Sharon Hoehn Hooper were making a batch of dough at their family's 80-year-old East Baltimore bakery, Hoehn's, at the corner of Conkling and Bank streets. Dough is a basic ingredient in the bakery's pies, tarts, buns and, in the summer, its fabled peach cake, lauded in the pages of Baltimore magazine in August 2005. Sahlender bent over a large metal bowl, mixing the flour, shortening, salt, sugar and water, working it until it "felt right" in his hands.

If you can bypass the butter, popcorn is a low-fat, whole-grain snack full of fiber. But it can be tough to resist the beast. This Rosemary Cheese Popcorn recipe gussies up fat-free microwave popcorn with an herb and cheese and a single tablespoon of butter to make the popcorn stick. When buying microwave popcorn, watch out for "butter flavoring." Recently the Associated Press reported that a man who had eaten three bags of microwaved popcorn a day for several years was diagnosed with a severe respiratory ailment known as "popcorn lung."

What it is -- A new low-calorie jerky by Oh Boy! Oberto What we like about it --Each piece of jerky is soft and has a subtle teriyaki flavor. These protein-rich, trans-fat-free, 100-calorie packs are also offered in original flavor beef jerky. What it costs --$1.99 for a 34-gram bag Where to buy --Available at grocery stores Per serving (1 package, 34 grams) --100 calories, 1.5 grams fat, 0 grams saturated fat, 10 grams carbohydrate, 12 grams protein, 0 grams fiber, 35 milligrams cholesterol, 400 milligrams sodium

If you love to cook, one of the nicest, most heartfelt gifts you can give friends this holiday season is a tasty treat from your kitchen. But instead of boiling up dozens of jars of mango butter this year, consider an open house.It's the perfect opportunity to raise a glass and fork to the joyful spirit of the season. For a main dish, try the glazed ham below; more recipes appear inside.Ham With Pineapple-Mustard GlazeMakes 30 (3-ounce) servings1/2 cup pineapple-juice concentrate, thawed2 tablespoons coarse-grained mustard2 tablespoons cider vinegar1 (6- to 8-pound)

You say you want a resolution: Here are five, each with its own delicious recipe.1. Eat a better breakfastYou may think that eating a light breakfast is a great way to start the day. But to prevent midmorning hunger, your wake-up meal should pack enough protein and fat to sustain you throughout the morning. A morning dose of fiber is also a must if you hope to eat the recommended amount by the end of the day. Our smoothie recipe has it all - enough protein, good fat and fiber to satisfy your nutritional needs as well as your appetite.

Mediterranean diets have always included eggs, and Mediterranean cooks from Spain to Turkey have added their own regional stamp. But eggs have taken a beating in this country, due to concern about heart disease.Now, though, as blame has shifted away from dietary cholesterol to saturated fat, eggs are poised for a comeback. A tremendous source of nutrition, one large egg contains about 5 grams of fat, less than 2 of them saturated. It has 6 grams of protein and an array of vitamins and minerals.

Does creamed spinach count as a vegetable?1 g saturated fat; 212 mg calcium.Although this skinny version has more calories than plain spinach, it also has almost as much calcium as a glass of milk, but without all the fat and saturated fat of whole milk, butter or cream.fTCColleen Pierre, a registered dietitian, is the nutrition consultant at the Union Memorial Sports Medicine Center and Vanderhorst & Associates in Baltimore.Pub Date: 2/11/97

What's to love about coconut? It's rich and creamy, an addictive staple in Thai, Indian and Caribbean cuisine. Coconut is high in immunity-boosting lauric acid, which is touted (though not proven) to lower cholesterol and rev metabolism. What's not to love? Coconut is high in saturated fat. However, your body digests it more readily than animal fats, so don't shun the coconut. Add lushness to vegetables and whole grains with canned coconut milk. This is no sugary pina colada mix, but a solution of grated, squeezed coconut meat and water.

Emerald's Cocoa Roast Almonds look a little decadent; we guessed they'd have more calories than the brand's Deluxe Mixed Nuts. We were wrong; the cocoa-dusted almonds had 20 fewer calories per serving, along with 3 fewer grams of fat and less saturated fat and sodium. Kate Shatzkin Emerald Deluxe Mixed Nuts Per serving ( 1/4 cup): 170 calories 5 grams protein 16 grams fat 2 grams saturated fat 6 grams carbohydrate 2 grams fiber 0 milligrams cholesterol 95 milligrams sodium Emerald Cocoa Roast Almonds Per serving ( 1/4 cup)

That tasty-looking "individual" chicken pot pie at Boston Market is 15 ounces and packs 800 calories and 48 grams of fat, including 7 grams of trans fat. The 5-ounce serving of roasted turkey is a more reasonable choice with 180 calories, 3 grams fat and no trans fat. Kate Shatzkin Boston Market Pastry Top Chicken Pot Pie Per serving (15 ounces) 800 calories 32 grams protein 48 grams fat 18 grams saturated fat 7 grams trans fat 59 grams carbohydrate 4 grams fiber 140 milligrams cholesterol 1,090 milligrams sodium Boston Market Roasted Turkey Per serving (5 ounces)

When you're buying Uncle Ben's 90-second rice packs, it pays to read the fine print. The Whole Grain Brown version has just a trace of sodium, but if you go for the medley of brown and wild rice, which says in small type on the package that it's "perfectly seasoned with herbs and spices," you'll end up with 730 milligrams sodium per cup. Kate Shatzkin Uncle Ben's Ready Rice Whole Grain Brown Per cup: 240 calories 5 grams protein 3 grams fat ...

Grabbing a flavored milk for the kids at Wegmans? The "Intense" vanilla milk might look more healthful than the bright pink strawberry milk next to it, but a cup of the vanilla has 80 more calories, 5 more grams of fat and 3 more grams of saturated fat than the strawberry. Kate Shatzkin Intense Strawberry Milk (Lowfat) Per cup: 170 calories 8 grams protein 3 grams fat 2 grams saturated fat 31 grams carbohydrate 0 grams fiber 10 milligrams cholesterol 120 milligrams sodium Intense Vanilla Milk (Original)

Your child is selling a big box of fundraiser candy bars, and you've got to help out, right? At least you can mitigate the fat you consume. If you were to choose the Twizzlers package over the three Reese's Peanut Butter Cups, you would save 14 grams fat and 6 grams saturated fat. (If you are watching your carbs, however, note that the licorice packs nearly twice as many carbohydrate grams as the peanut butter cups.) Reese's Peanut Butter Cups Per serving (1.8-ounce package) 260 calories 6 grams protein 15 grams fat 6 grams saturated fat 29 grams carbohydrate 2 grams fiber Trace cholesterol 180 milligrams sodium Twizzlers Strawberry Twists Per serving (2.5-ounce package)

The soup options at Panera Bread can be tricky - some are low in fat but can pack more than half a day's worth of sodium or more in the 12-ounce size. The best choice overall the day we visited seemed to be the creamy tomato (if we left off the included croutons). Compared with the broccoli cheddar, the tomato version saved us 80 calories, 3 grams saturated fat and 100 milligrams sodium. Nutritional data from panerabread.com Kate Shatzkin Panera Bread Broccoli Cheddar Soup Per serving (12 ounces)

Tempted to buy the America's Choice brand of honey nut oat cereal at Super Fresh, instead of the Honey Nut Cheerios? You'll end up with an extra 80 milligrams of sodium per serving if you do. The Honey Nut Cheerios also has 115 milligrams of beneficial potassium per serving; the America's Choice brand has none. Kate Shatzkin America's Choice Honey Nut Toasted Oats Per serving ( 3/4 cup): 120 calories 2 grams protein 2 grams fat 0 grams saturated fat 24 grams carbohydrate 2 grams fiber 0 milligrams cholesterol 270 milligrams sodium Honey Nut Cheerios Per serving ( 3/4 cup)

Buying pesto at Atwater's in Belvedere Square, we learned that you can save a few calories if you break from tradition. A 1/4 -cup serving of CIBO Naturals cilantro-lime pesto saves 60 calories, 5 grams fat and 2 grams saturated fat over the classic basil version. It's also lower in sodium. Kate Shatzkin CIBO Naturals classic basil pesto Per 1/4 cup: 330 calories 34 grams fat 5 grams saturated fat 3 grams carbohydrate 1 gram fiber 10 milligrams cholesterol 260 milligrams sodium CIBO Naturals cilantro-lime pesto Per 1/4 cup: 270 calories 29 grams fat 3 grams saturated fat 2 grams carbohydrate Trace fiber 5 milligrams cholesterol 160 milligrams sodium

Should you try turkey or chicken chili from Trader Joe's? Turkey looks to be the better bird; this chili saves 60 calories, 6 grams fat and 2 grams saturated fat per cup compared with the chicken version. The turkey chili also offers an extra gram of fiber. Kate Shatzkin Trader Joe's Chicken Chili With Beans Per cup: 290 calories 19 grams protein 9 grams fat 3 grams saturated fat 32 grams carbohydrate 6 grams fiber 50 milligrams cholesterol 810 milligrams sodium Trader Joe's Turkey Chili With Beans Per cup: 230 calories 21 grams protein 3 grams fat 1 gram saturated fat 30 grams carbohydrate 7 grams fiber 40 milligrams cholesterol 800 milligrams sodium