FOR A DIET LOW IN FAT, SATURATED FAT, AND CHOLESTEROL
Fats and Oils
- Use fats and oils sparingly in cooking and at the table.
- Use small amounts of salad dressings and spreads such as butter, margarine, and mayonnaise. Consider using lowfat or fat-free dressings for salads.
- Choose vegetable oils and soft margarines most often because they are lower in saturated fat than solid shortenings and animal fats, even though their caloric content is the same.
- Check the Nutrition Facts Label to see how much fat and saturated fat are in a serving; choose foods lower in fat and saturated fat.
Grain Products, Vegetables, and Fruits
- Choose lowfat sauces with pasta, rice, and potatoes.
- Use as little fat as possible to cook vegetables and grain products.
- Season with herbs, spices, lemon juice, and fat-free or lowfat salad dressings.
Meat, Poultry, Fish, Eggs, Beans, and Nuts
- Choose two to three servings of lean fish, poultry, meats, or other protein-rich foods, such as beans, daily. Use meats labeled "lean" or "extra lean." Trim fat from meat; take skin off poultry. (Three ounces of cooked lean beef or chicken without skin -- a piece the size of a deck of cards -- provides about 6 grams of fat; a piece of chicken with skin or untrimmed meat of that size may have as much as twice this amount of fat.) Most beans and bean products are almost fat-free and are a good source of protein and fiber.
- Limit intake of high-fat processed meats such as sausages, salami, and other cold cuts; choose lower fat varieties by reading the Nutrition Facts Label.
- Limit the intake of organ meats (three ounces of cooked chicken liver have about 540 mg of cholesterol); use egg yolks in moderation (one egg yolk has about 215 mg of cholesterol). Egg whites contain no cholesterol and can be used freely.
Milk and Milk Products
- Choose skim or lowfat milk, fat-free or lowfat yogurt, and lowfat cheese.
- Have two to three lowfat servings daily. Add extra calcium to your diet without added fat by choosing fat-free yogurt and lowfat milk more often. [One cup of skim milk has almost no fat, 1 cup of 1 percent milk has 2.5 grams of fat, 1 cup of 2 percent milk has 5 grams (one teaspoon) of fat, and 1 cup of whole milk has 8 grams of fat.] If you do not consume foods from this group, eat other calcium-rich foods (box 3).
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