Nutrition Guide for Various Foods

Polyunsaturated and unsaturated fats are good fats that cause the liver to produce less harmful LDL cholesterol and more protective HDL cholesterol.

Saturated fats raise your LDL (bad) cholesterol level more than anything else in the diet. Eating too much saturated fat is the main reason for high cholesterol levels and a high rate of heart attacks, since cholesterol builds up in the arteries and blocks the free flow of blood in your body. A healthy range of saturated fat is 10-15 grams each day. Just one tablespoon of butter contains over 7 grams of saturated fat!

Grams to Ounces (Weight) Approximate

0.5 to 2 grams = 1/4 to 1 teaspoon

1 to 4 grams = 1/2 to 2 teaspoons

2 to 8 grams = 1 to 4 teaspoons

1 gram = 1000 milligrams

5 g = 0.16 oz.

10 g = 0.3 oz.

16 g = .5 oz.

30 g = 1 oz. (28.35 g)

75 g = 2.5 oz.

150 g = 5 oz.

250 g =  8 oz. or 1/2 pound

500 g = 16 oz. or 1 pound (480 g)

850 g = 28 oz. or 1 lb. 12 oz. (840 g)

Liquid or Volume Measures (approximate)
1 teaspoon   1/3 tablespoon
1 tablespoon 1/2 fluid ounce 3 teaspoons
2 tablespoons 1 fluid ounce 1/8 cup, 6 teaspoons
1/4 cup 2 fluid ounces 4 tablespoons
1/3 cup 2 2/3 fluid ounces 5 tablespoons & 1 teaspoon
1/2 cup 4 fluid ounces 8 tablespoons
2/3 cup 5 1/3 fluid ounces 10 tablespoons & 2 teaspoons
3/4 cup 6 fluid ounces 12 tablespoons
7/8 cup 7 fluid ounces 14 tablespoons
1 cup 8 fluid ounces/ 1/2 pint 16 tablespoons
2 cups 16 fluid ounces/ 1 pint  32 tablespoons
4 cups 32 fluid ounces 1 quart
1 pint 16 fluid ounces/ 1 pint  32 tablespoons
2 pints 32 fluid ounces 1 quart
8 pints 1 gallon/ 128 fluid ounces  4 quarts
4 quarts 1 gallon/128 fluid ounces  1 gallon
1 liter 1.057 quarts  
128 fluid ounces 1 gallon  4 quarts