Sports Medicine
A Crucial Period
Good Pain, Bad Pain
On Your Knees
Secondary Injuries
Imaging Technology
What's Sciatica?
The Female Athlete
Putting Your Feet First
Itis Schmitis
Too Much, Too Soon
Under the Influence
What's Goin' On?
Think Inches, Not Pounds
Preventing Vaginitis
That Painful Pull
Athlete's Heart
Exercise & Arthritis
Chilled to the Bone
Measuring Body Fat
Exercise and Your Breasts
Choosing a Sports Doctor
Lean on Me (Shoulder)
Exercise & Anemia
Exercise Abuse
Pelvis Sighting
Hand Aid
It's All in the Wrist
Back in Action
Altitude Adjustment
Tennis Elbow, Anyone?
Exercising in the Heat
Agony of the Feet
Restless Legs
Night Time Cramps
Birth Control Concerns
No Periods, No Babies?
Post Partum Prescription
Weight Loss Mystery
Undesirable Cooldown
To Brew Or Not To Brew
Fitness After Baby
Biking and Back Pain
Swimmer's Shoulder
A Hidden Athlete
Avoiding Osteoporosis
Drug Testing
Maximum Heart Rate
Headway Against Headaches
Torn Rotator Cuff
Fat Figures
Bloody Urine
Sag Story
Lackluster Leg
Bothersome Bulge
Gaining in Years
Taking It On the Shin
Aching Ankles
Hoop Help
Tender Toes
Meals For Muscle
Growing Pains
Hot Tips
High Altitude PMS
Personal Bests
Air Pollution
Ankle Blues
Heartbreak Heel
Yeast Relief

Fat Figures

Q: Many articles state that approximately 20 percent of daily calories should come from fat. How many grams is this equal to? The answer to this would be a tremendous help in keeping my intake of fat down and making my weight goal a reality. Thanks for your help.

Redwood City, CA

A: It's easy to figure. Let's say you need 2,000 calories a day to maintain your ideal body weight. To figure how many grams of fat you should limit yourself to, multiply 2,000 by .20 (20 percent) to get the number of calories of fat you should consume.

In this example it works out to 400 calories. Divide this number by nine (the number of calories in one gram of fat) to get the weight in grams of fat for your daily consumption. Here, 400 divided by nine equals approximately 44.5 grams. To convert grams to ounces, divide by 28 (28 grams = one ounce). In your case, 44.5 grams divided by 28 equals 1.58 ounces. For reference, one stick of butter is four ounces.

Fat is a denser source of calories than either carbohydrate or protein, which have four calories per gram as opposed to nine calories per gram of fat. Substituting carbohydrate for fat means you get to eat more food.

A tablespoon of butter or margarine contains approximately the same amount of calories as an apple. The majority of fat in our diets is hidden in baked goods, crackers, doughnuts, lunch meats, etc., and only by a careful reading of labels can you determine how much fat is in them.

About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and a UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
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