Saturated Fat

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 ...

When you first glance at their nutrition labels, you might think this iced Valentine cookie from Target has fewer calories than the big swirly lollipop nearby. But look closer, and you'll find that the serving size listed for the cookie is only for one-third of the baked good! If you want to eat a whole treat (and who wouldn't?), the lollipop will save you 120 calories and 21 grams of fat. (The lollipop is higher in carbs, though.) Kate Shatzkin Target Iced Cookie Per cookie (3.49 ounces)

A breakfast of eggs is a perfectly good way to start the day, scientists now say. Provided, of course, that you don't overdo a good thing.Eggs got a bad rap in the '60s and '70s when it was believed that cholesterol was the major cause of coronary heart disease. Now, the emphasis is on saturated fat and total dietary fat. And eggs, in moderation, are being rediscovered for their protein and vitamin content.The American Heart Association recommends that adults who don't have elevated cholesterol limit their egg intake to four a week.

What it is -- A new line of pomegranate juices infused with wild-berry extract and mango and apple flavors. What we like about it --Odwalla's new 100 percent juices use other flavors to smooth out the sharpness of regular pomegranate. The PomaGrand mango juice was our favorite; the mango's sweetness balanced the pomegranate's aftertaste. The berry blend, which mixed apple, strawberry, raspberry and blueberry juices with pomegranate juice, still had a touch of the expected tartness we've come to expect from this trendy, potassium-rich fruit.

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

We could save a billion dollars a year by replacing one tablespoon of butter with one tablespoon of olive oil each day.That's a difference of about 7 grams of saturated fat, enough to prevent 100,000 heart attacks in the next decade.Love your butter? Try a different approach. Eat 1 ounce less cheese per day. Or substitute skim milk or fat-free yogurt for whole milk. Try replacing your usual Taco Bell Burrito Supreme with a Border Light. Or have butternut squash instead of creamed spinach at Boston Market.

There is a widespread misconception that milk and milk products, like yogurt and cheese, are high in fat, saturated fat and cholesterol.B6 But take a look at the nutrition facts about milk.Product .. ..Calories .. ..Fat .. ..Sat. .. fat Chol.Whole milk ..157 .. .. .. .8.9 mg. .5.6g .. 352% milk .. ..121 .. .. .. .4.7 .. ..2.9 .. .181% milk .. ..102 .. .. .. .2.6 .. ..1.6 .. .10Skim milk .. 86 .. ... ... 0.4 ... .0.3 .. ..4As you can see, there are graduated differences in products. This holds true for yogurt and cheese, too.Under the new labeling laws, both 1 percent and skim milk products will qualify for several label terms that place them in the "highly recommended" category, even for people on cholesterol-lowering diets.

If you need something to depress you, look no further than the second National Nutritional Literacy Survey, a recent, statistically significant poll of 1,000 American adults.At the time of the original 1989 survey, 53 percent of those responding didn't know that vegetable shortening was high in saturated fat. And in 1991, even more people are answering incorrectly (58 percent).In the 1991 survey, 72 percent know that white streaks in meat are fat, compared to 61 percent in 1989.

What it is -- A new, fiber-rich fruit smoothie drink What we like about it --Although this smoothie has only 100 calories, it is surprisingly filling. We tried the peaches and cream flavor and found it rich and satisfying. There are three other flavors: chocolate fudge, strawberries and cream, and cafe latte. What it costs --$2.19-$2.79 for an 11-ounce can Where to buy --Available at Safeway Per serving (1 container) --100 calories, 0 grams fat, 0 grams saturated fat, 0 grams cholesterol, 95 milligrams sodium, 41 grams carbohydrate, 6 grams dietary fiber, 6 grams protein

What it is -- A granola cereal from Kashi What we like about it --This seven-grain cereal is full of diverse flavors and hearty textures. It contains cranberries, raisins, almonds, pecans, sunflower seeds and honey- and maple-coated granola clusters. Kashi also offers another seven-grain cereal, Orchard Spice. What it costs --$4.59 per box Where to buy --Available at major grocery stores Per serving ( 1/2 cup) --220 calories, 7 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 110 milligrams sodium, 37 grams carbohydrate, 6 grams fiber, 6 grams protein