Dairy Products When selecting dairy products in a healthy heart diet try the low fat options. Low fat milk. for example, con tains the vitamins muterals and protein lound in whole milk but with less fat and cholesterol and fewer calories. Source Food 3. published by the American Dietetic Association based on material originally developed by the US Department of Agriculture. 1982. One ounce approximately 28 grams. Animal fats tend to be higher in saturated fat than vegetable oils, which are generally higher in polyunsaturated fats. Vegetable shortenings and margarines that have been hardened by hydrogenation contain varying amounts of saturated fat, depending on the brand. Only arurual fats contain cholesterol. Amounts given are for one tablespoon Total fat includes mono-unsaturated fat as well as the amounts of saturated and polyunsaturated fats shown in the two columns. “Soybean oils and soybean oil mixtures are the vegetable oils most commonly available to consumers. Used in commercially prepared foods. Source Food 3. published by the American Dietetic Association from material originally developed by the US Department of Agriculture, 1982. • Buy lean grades of nie at. and trim visible fat Prepare mixed dishes that combine me at with other foods vegetable stew or pasta for example) fargan meat such as inver brain and kidnes cly occasionally • Broil, bake of roast meat, fish and poultry instead of pan frying or deep fat frying Busting with wine broth lemon or tomat juke will prevent drving and give good flavor •Fat more fish, poultry without skin) and dried peas and beans • Substitute low tat sandwich me its for tugher fat cold cuts, and use low-fat hot dys insteads of regular varieties Reduce the amount of fat in recipes by a third to a half. If you use commercial cake mixes, for example. buy those to which you add the fat or oil se a polyunsaturated oil and reduce the amount by a third, while increasing the water For example if the recipe calls for three tablespoons of oil use only two but add an extra tablespoon of water • Cut down on baked goods made with lard coconut oil palm kernel oil or shortening, and those deep fred in fat. such as doughnuts • Instead of tw.crust pies, serve single crust topen-face) pies • Use low bat dried milk rooffee. Non dairy creamers are gene rath high in saturated fats or hydrogenated fats • Ise herbs or herb flavored croutons to flavor salads or soups • Make your own't ppings with nonfat dried milk or use a vogur, totu or fruit toppitig • Use low-fat cheese such as part-skim mozzarella and ricotta in place of regular varieties, but read the label for fat content. • Make your own breading with plain bread crumbs. Coat food with crumbs after dipping in skim milk with an egg white. • Instead of using oil or fat, spray popcorn lightly with a non-stick vegetable coating and then sprinkle with chili powder, onion powder, or cinnamon. • Use a non-stick pan and vegetable-oil pan-coating instead of butter, margarine or oil when sautéing or frying foods. • Read labels for terms that reveal the presence of cholesterol or saturated fat-for example, egg and egg-yolk solids; whole-milk solids; palm, palm kernel or coconut oils; milk chocolate; shortening, hydrogenated or hardened oils; lard; butter; and suet. Limit foods that have these ingredients. Chris W Lecos is a member of FDA's public affairs staff A Glossary of Cholesterol: A fat-like substance Fat: A component of most foods of plant or animal origin. Fat is an essential part of the diet. Not only is it a major source of energy, but it also plays a key role as a carrier of the fat-soluble vitamins, A, D, E and K Dietary fat also supplies the body with essential fatty acids, particularly linoleic acid, necessary for proper growth and healthy skin Fatty acids: The basic chemical units of fat They can be either saturated, mono-unsaturated, or polyunsaturated, depending on how many hydrogen atoms they bold. All dietary fats are a mixture of the three types of fatty acids, but vary in the amount of each that they contain. Saturated fatty acids: Tend to raise blood cholesterol levels. They are found in largest amounts in meat and dairy products, but also in some vegetable oils, including coconut and palm kernel oils. Mono-unsaturated fatty acids: Found in varying amounts in both plant and animal fat Olive oil, peanut oil, some margarines, and vegetable shortening tend to be high in monounsaturated fatty acids Polyunsaturated fatty acids: Tend to lower blood cholesterol levels. They are found mainly in the fat of foods from plants Safflower, sunflower, corn, soybean, and cottonseed oils contain large amounts of polyunsaturated fatty acids The NIH panel recommended that all Americans (except children under 2) reduce their consumption of fat from the current average of 40 percent of total calories to no more than 30 percent. Above is a rough guide to help show the amount of fat that will provide 30 percent of total daily calories. For example, if you eat an average of 2,500 calories a day, 83 grams represents 30 percent of your total calories. If you're not sure of your typical calorie intake, here's a rough guide: 2,000 calories is an average for women 23 to 50, and 2,700 calories is an average for men. Whether these levels are right for you depends on your age, body size, and level of activity. |