CHOOSING FOOD 1'p REACH YOUR GOAL Improving yourdiet and losing excess weight can help you reach or maintain a healthy cholesterol levx1 Begin by making changes in the food you buy. Shopping for the right food doesn't have to be confusing or overwhelming. With a little pr ctice, you can develop skills for reducing fats, readmg labels, and snaking good selections at the market. Pick Your Fats Wisely
Read the Labels to Find the Fat
The fat you eat can be divided into three types: monounsaturated, polyunsaturated, and saturated. Your goals are to choose less saturated fat and to eat less fat overall. Use small portions of monounsaturated and polyunsaturated fats instead of saturated fat.
The best way to find the fat in processed foods is to read the labels. You can ask yourself these four questions to help you choose products that are low in fatespecially products low in saturated fat.
Shop for the Best Foods Poultry, fish, seafood, and lean cuts of meat (such as round steak, pork tenderloin, or leg of lamb) are good low-fat choices. When buying meat, ask your butcher to trim off excess fat.
Is the serving size appropriate? This label says there are four 1-cup servings—a serving size that may be less than what you would normally eat. When keeping track of fat, be sure to use a serving size that is close to what you would really eat.
Do too many calories come from fat? In this case, yes. This product has 225 calories per serving and 135 calories, or 60%, come from fat. Ideally, less than 30% of your day's total calories should come from fat.
Choose monounsaturated fat from vegetable sources such as olive and canola oil. Monounsaturated fats lower cArtOt/tlt LDL (bad) cholesterol otL^ without lowering HDL (good) cholesterol. Monounsaturated fats are the best kind.
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Choose polyunsaturated fat from vegetable sources such as safflower, sunflower, or corn oil. It may lower both LDL (bad) and HDL (good) cholesterol. Many margarines are high in polyunsaturated fat. Choose liquid or tub margarines instead of stick margarines. And choose one that lists "vegetable oil" as the first ingredient.
Avoid saturated fat from animal sources such as butter, milk, lard, and fatty meats. Also avoid vegetable sources such as coconut, palm, and "partially hydrogenated" oils. These are found in many processed foods. Too much saturated fat can raise your cholesterol level.
Nutrition Facts Fresh fruits and vegetables are 1 practically fat-free and contain no cholesterol.
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Size 1 cup 1 Serving Servings Per Container 4
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Fat-free milk, cheeses made with part-skim milk (such as part-skim mozzarella), and nonfat yogurt are good dairy choices.
Complex carbohydrates such as potatoes, yams, grains, breads, and cereals are all good choices. -gNllrlfsa
Amount Per Serving
Calories 225 Calories from Fat 135 %Bally Value
1
Total Fat 15g Saturated Fat 7g Cholesterol 36rng
23% 35% 12%
Ingredients: Butter, cheese, hydrogenated chicken, carrots, cornstarch, , crream, , salt, , spices. s.
Beans and oats can help lower your cholesterol. Choose low-fat food products containing these ingredients.
Frozen entrees made with little cheese or sauce and frozen desserts such as ice milk, low-fat frozen yogurt, or light ice cream can be good low-fat choices.
Spreads made with liquid oil, such as tub margarine or light mayonnaise, are good choices.
Is fat a major ingredient? The label lists all ingredients by weight. In this product, the heaviest ingredient is butter. Cheese and hydrogenated oil are listed next, so this is likely to be a high-fat product.
Are there several fats in the product? When you see several high-fat ingredients listed,on the label (such as butter, cheese, hydrogenated oil, and cream), then the product probably contains too much tat.