GOOD HEALTHY EATING
Source of Recipe
Healthy Eating
List of Ingredients
"Too much fat." Without exception, that's what health experts are saying about the typical American diet. This excess fat, they say, is increasing our risk of heart disease, diabetes, and cancer of the prostate, colon, and breast.
While many health professionals would be thrilled if Americans would simply reduce the fat in their diets from 35% to 30% of their total calories, there's increasing evidence that a diet that's 25%, 20%, or even 15% fat is far healthier. This brochure will give you basic information that will help you determine how much fat is in your diet, and will give you tips on how to cut down.
IN A BIG HURRY?
53 Low-fat things to GRAB
Beverages
Fruit or vegetable juice
Sparkling water with juice
Nonfat milk, 1% milk
Crunchy snacks
Vanilla wafers
Corn nuts
Animal crackers
Pretzels
Popcorn rice cakes
Microwave popcorn (with 3 gms. of fat or less per 100 calories)
Air popped popcorn
Low-fat chips and crackers (with 3 gms. of fat or less per 100 calories, or 2 gms. of fat per 60 calories)
Fast-foods
Skinless chicken breast on a bun, no sauce
Chicken fajita
BBQ turkey sandwich
The smallest burger, no cheese
Salad with light dressing
Bean burrito
Corn on the cob
English muffin
Canadian bacon
Pizza with a half portion of cheese, and with desired vegetable toppings
Sandwiches
Chicken breast
Turkey breast
Lean ham
Water-packed tuna or salmon
Lean roast beef
Low-fat toppings: mustard, catsup, lettuce, sprouts, pickles, tomatoes, cranberry sauce, onions
Hold the mayo, margarine, and butter; small amount of light dressing is OK
Dairy and meats
String cheese
Low-fat cottage cheese
Part-skim cheese
Nonfat yogurt
Nonfat milk, 1% milk
Low-fat luncheon meat
Baked chicken breast (no skin)
Turkey breast, sliced
Water-packed tuna or salmon
Turkey jerky
Cereals
Look for low-fat, high-fiber brands
Breads
Bagel
Low-fat bran muffin
Whole-grain breads or rolls
Pita bread
Bread sticks
Soft pretzels
Fruits and vegetables
All fruits, except avocados, olives, and coconuts
All vegetables
Frozen treats/dinners
Frozen yogurt
Ice milk
Sorbet
Juice bars
Frozen fudge bars
Frozen dinners (under 300 calories, under 11 grams of fat, and under 800 mg. of sodium)
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HOW TO SET UP a daily 'FAT BUDGET'
It's dietary fat, not dietary cholesterol, that's to blame for most Americans' high blood cholesterol level. One way to maintain a healthy blood cholesterol level (and body weight) is to stick to a daily "fat budget."
Directions
How to Set Up Your Personal 'Fat Budget'
1 Decide how many total calories you need a day to maintain your desired weight.
To do this, multiply your desired weight (which may not be your present weight) by 11 if you are sedentary, by 13 if you are moderately active, and by 15 if you are active.
Example: If your desired weight is 184 and you are "active," multiply 184 x 15 = 2,760 calories a day.
I need ____________ calories a day to maintain my desired weight of ________ pounds.
2 Using the chart below, determine how many grams of fat you should eat a day.
If you wish, you can start out at 30% fat. When you get used to that, you can work on cutting down to 25% fat or less. Example: If you need 2,760 calories a day, you should eat between 45 and 90 grams of fat a day.
I should eat no more than_______________grams of fat a day. This is my daily "fat budget."
The fat grams add up
This chart will give you an idea of the amount of fat in some everyday foods. Using package labels, and other nutritional materials, add up how many grams of fat you eat in a typical day and see if you need to cut down.
ITEM AMOUNT GRAMS OF FAT
Avocado
1/2 15
Big Mac
1 26
Butter/Margarine
1 Tbsp. 12
Cheese, cheddar
1 oz. 10
Chocolate bar
1regular 12
Egg, whole
1 large 6
Clam chowder
1 cup 10
French fries
1 large serv. 22
Ice cream, regular
1 cup 14
Ice cream, gourmet
1 cup 24
Mayonnaise, regular
1 Tbsp. 11
Peanut butter
2 Tbsp. 14
Peanuts
1/4 cup 32
Salad dressing, regular
1 Tbsp. 7
Shake
1 15
Soup, cream-based
1 cup 10
Sour cream
2 Tbsp. 6
Sunflower seeds
2 Tbsp. 8
Vegetable oil
1 Tbsp. 14
Whole milk
1 cup 9
2% milk
1 cup 5
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"My best friend told me I should get in shape. I said, 'Round is a shape!'"
FOOD HIGHEST IN FAT
Fatty red meats (beef, pork, lamb)
Processed meats (hot dogs, bologna, pastrami, etc.)
Poultry skin
Foods made with cream, whole milk, or 2% milk (including cheeses, yogurts, and ice creams)
Nuts and seeds
Coconut oil, palm oil, palm kernel oil (found in many processed foods; read package labels)
Butter/Margarine
Mayonnaise and similar spreads
Salad dressings
Vegetable oils
Lard/Animal shortening
Fried foods
Recipe
Almond-Crusted Turkey Patties
Lisa A. Leonard
These patties are great with cranberry sauce or for a taste of the tropics, try Mango/Papaya Chutney.
Ingredients:
1 lb. Lean ground turkey
1/4 c Seasoned dry bread crumbs
1/8 tsp Salt
1/4 tsp Pepper
2 Chopped green onions, including tops
2 Egg whites
1 Tbsp. Chopped fresh parsley
1 Tbsp. Chopped fresh basil
3/4 c Finely chopped almonds, toasted
Instructions:
1. Heat oven to 375 degrees.
2. Mix turkey, bread crumbs, salt, pepper, onions, egg & fresh herbs.
3. Shape into 4 patties.
4. Coat both sides of patties with almonds.
5. Place patties on rack in broiler pan.
6. Bake about 30 minutes or until patties are no longer pink in center.
7. These can also be grilled on foil.
Nutritional Information:
4 Servings
365 Calories per serving
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Action List for Fat
Did you know there are at least four great reasons to eat less fat?
It can assist in weight loss or weight maintenance because you'll be eating fewer calories.
It can help reduce your risk of heart disease by reducing saturated fat, which will help lower blood cholesterol levels.
It may help reduce your risk of cancer.
Eating fewer high-fat foods means more room for fruits, vegetables, grains, and beans.
Here are some actions to get you started and keep you going. Try two or three actions now and try more later.
Use reduced-fat or nonfat salad dressings.
Use nonfat or lower fat spreads, such as jelly or jam, fruit spread, apple butter, nonfat or reduced-calorie mayonnaise, nonfat margarine, or mustard.
Use high-fat foods only sometimes; choose more low-fat and nonfat foods.
To top baked potatoes, use plain nonfat or low-fat yogurt, nonfat or reduced-fat sour cream, nonfat or low-fat cottage cheese, nonfat margarine, nonfat hard cheese, salsa or vinegar.
Use a little lemon juice, dried herbs, thinly sliced green onions, or a little salsa as a nonfat topping for vegetables or salads.
Use small amounts of high-fat toppings. For example, use only 1 tsp butter or mayonnaise; 1 tbsp sour cream; 1 tbsp regular salad dressing.
Switch to 1 percent or skim milk and other nonfat or lower fat dairy products (low-fat or nonfat yogurt, nonfat or reduced-fat sour cream).
Cut back on cheese by using small (1 oz) amounts on sandwiches and in cooking or use lower fat and fat-free cheeses (part-skim mozzarella, 1 percent cottage cheese, or nonfat hard cheese).
Try small amounts of these low-fat treats: fig bars, vanilla wafers, ginger snaps, angel food cake, jelly beans,, gum drops, hard candy, puddings made with low-fat (1 percent) skim milk, nonfat frozen yogurt with a fruit topping, or fruit popsicles. Try pretzels or popcorn without butter or oil for an unsweetened treat
Save french fries and other fried foods for special occasions; have a small serving; share with a friend.
What's a recommended serving size for meat? Experts suggest 3 oz of cooked meat which is the size of: a deck of cards; a hamburger bun
Save high-fat desserts (ice cream, pastries) for special occasions; have small amounts; share a serving with a friend.
Choose small portions of lean meat, fish, and poultry; use low-fat cooking methods (baking, poaching, broiling); trim off all fat from meat and remove skin from poultry.
Choose lower fat luncheon meats, such as sliced turkey or chicken breast, lean ham, lean sliced beef.
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Choose a diet low in fat, saturated fat, and cholesterol
Some dietary fat is needed for good health. Fats supply energy and essential fatty acids and promote absorption of the fat-soluble vitamins A, D, E, and K. Most people are aware that high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease. More Americans are now eating less fat, saturated fat, and cholesterol-rich foods than in the recent past, and fewer people are dying from the most common form of heart disease. Still, many people continue to eat high-fat diets, the number of overweight people has increased, and the risk of heart disease and certain cancers (also linked to fat intake) remains high. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol.
Foods high in fat should be used sparingly
Some foods and food groups in the Food Guide Pyramid are higher in fat than others. Fats and oils, and some types of desserts and snack foods that contain fat provide calories but few nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in the grain group. Choosing lower fat options among these foods allows you to eat the recommended servings from these groups and increase the amount and variety of grain products, fruits, and vegetables in your diet without going over your calorie needs.
Choose a diet low in fat
Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal amount of carbohydrate or protein. Choose a diet that provides no more than 30 percent of total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories you need (box 10). Cutting back on fat can help you consume fewer calories. For example, at 2,000 calories per day, the suggested upper limit of calories from fat is about 600 calories. Sixty-five grams of fat contribute about 600 calories (65 grams of fat x 9 calories per gram = about 600 calories). On the Nutrition Facts Label, 65 grams of fat is the Daily Value for a 2,000-calorie intake (figure 4).
Choose a diet low in saturated fat
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less than 10 percent of calories will help you lower your blood cholesterol level. The fats from meat, milk, and milk products are the main sources of saturated fats in most diets. Many bakery products are also sources of saturated fats. Vegetable oils supply smaller amounts of saturated fat. On the Nutrition Facts Label, 20 grams of saturated fat (9 percent of caloric intake) is the Daily Value for a 2,000-calorie diet (figure 4).
Monounsaturated and polyunsaturated fat. Olive and canola oils are particularly high in monounsaturated fats; most other vegetable oils, nuts, and high-fat fish are good sources of polyunsaturated fats. Both kinds of unsaturated fats reduce blood cholesterol when they replace saturated fats in the diet. The fats in most fish are low in saturated fatty acids and contain a certain type of polyunsaturated fatty acid (omega-3) that is under study because of a possible association with a decreased risk for heart disease in certain people. Remember that the total fat in the diet should be consumed at a moderate level -- that is, no more than 30 percent of calories. Mono- and polyunsaturated fat sources should replace saturated fats within this limit.
Partially hydrogenated vegetable oils, such as those used in many margarines and shortenings, contain a particular form of unsaturated fat known as trans-fatty acids that may raise blood cholesterol levels, although not as much as saturated fat.
Choose a diet low in cholesterol
The body makes the cholesterol it requires. In addition, cholesterol is obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat (especially organ meats such as liver), poultry, fish, and higher fat milk products. Many of these foods are also high in saturated fats. Choosing foods with less cholesterol and saturated fat will help lower your blood cholesterol levels (box 11). The Nutrition Facts Label lists the Daily Value for cholesterol as 300 mg. You can keep your cholesterol intake at this level or lower by eating more grain products, vegetables and fruits, and by limiting intake of high cholesterol foods.
Advice for children
Advice in the previous sections does not apply to infants and toddlers below the age of 2 years. After that age, children should gradually adopt a diet that, by about 5 years of age, contains no more than 30 percent of calories from fat. As they begin to consume fewer calories from fat, children should replace these calories by eating more grain products, fruits, vegetables, and lowfat milk products or other calcium-rich foods, and beans, lean meat, poultry, fish, or other protein-rich foods.
ADVICE FOR TODAY
To reduce your intake of fat, saturated fat, and cholesterol, follow these recommendations, as illustrated in the Food Guide Pyramid, which apply to diets consumed over several days and not to single meals or foods.
Use fats and oils sparingly.
Use the Nutrition Facts Label to help you choose foods lower in fat, saturated fat, and cholesterol.
Eat plenty of grain products, vegetables, and fruits.
Choose lowfat milk products, lean meats, fish, poultry, beans, and peas to get essential nutrients without substantially increasing calorie and saturated fat intakes.
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TIP SHEET FOR HEALTHY EATING
The new National Heart, Lung, and Blood Institute Obesity Guidelines say that you can reduce the time you spend cooking healthy by using a shopping list and keeping a well-stocked kitchen. Read the labels as you shop and pay attention to serving size and servings per container. Compare the total calories in similar products and choose the lowest calorie ones.
So, shop for quick low fat food items and fill your kitchen cupboards with a supply of lower calorie basics like the following:
Fat free or low fat milk, yogurt, cheese, and cottage cheese
Light or diet margarine
Eggs/Egg substitutes
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Sandwich breads, bagels, pita bread, English muffins
Soft corn tortillas, low fat flour tortillas
Low fat, low sodium crackers
Plain cereal, dry or cooked
Rice, pasta
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White meat chicken or turkey (remove skin)
Fish and shellfish (not battered)
Beef: round, sirloin, chuck arm, loin and extra lean ground beef
Pork: leg, shoulder, tenderloin
Dry beans and peas
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Fresh, frozen, canned fruits in light syrup or juice
Fresh, frozen, or no salt added canned vegetables
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Low fat or nonfat salad dressings
Mustard and catsup
Jam, jelly, or honey
Herbs and spices
Salsa
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