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Slide 1: FOOD CHOICES GUIDE Fruits and vegetables Eat at least five servings per day from a combination of fruit and vegetable. Fruits and vegetables can be fresh, frozen or canned, without added fat or sugar. Eat more dark green, deep yellow and orange vegetables. One serving equals: • 1/2 cup cooked vegetables • 1 cup raw vegetables • 1/2 cup canned or frozen fruit • 3/4 cup fresh berries or cut-up pieces of larger fruit, such as melons • 1 small piece of fruit (the size of a tennis ball) Choose: (No more than 3 grams of total fat or no more than 1 gram of saturated fat per serving) • whole grain cereals and breads • low-fat baked goods, such as angel food cake, ginger snaps, low-fat muffins, bread sticks • low-fat snacks, such as pretzels, low-fat crackers, baked chips Limit: • starches with added fat, such as French fries, potato chips, tortilla chips and onion rings • high-fat baked goods, such as pies, cakes, doughnuts, pastries, croissants, muffins, quick breads, high-fat cookies and crackers Limit: • whole and two percent milk and milk products, such as evaporated milk or yogurt • processed cheese and natural cheese, made with whole milk, such as cheddar, Swiss, Brick, Brie, Monterey Jack, Colby, American, cream cheese • rich dairy desserts and condiments, such as ice cream, whipped toppings, sour cream, half-and-half, vegetable and chip dips Choose: (Lean meats have less than 3 grams of fat per ounce) • chicken, turkey, fish and shellfish (without skin or added oil) • lean, trimmed cuts of beef, pork and lamb, such as: ° beef or veal—tenderloin, sirloin tip, round steak, ground round, rump roast, flank steak ° pork—loin chops, tenderloin, center cut ham, Canadian bacon ° lamb—loin or leg roasts, chops ° buffalo (bison) ° venison—roast Limit: • high-fat, processed meats, such as bacon, bologna, salami, sausage, hot dogs • high-fat cuts of beef, pork and lamb, such as prime grade steaks, roasts, ribs, veal cutlets • high-cholesterol meats, such as liver, sweetbreads, kidneys, brains convenience foods. Limit fat intake carefully to avoid extra calories. Note: If you see hydrogenated or partially hydrogenated oil in the ingredient list, the food product contains trans fat. One serving equals: • 1 teaspoon butter, margarine or oil • 2 teaspoons salad dressing or 2 tablespoons light salad dressing • 5 large olives (black or green) • 1/8 medium avocado • 1 1/2 teaspoons peanut butter Choose unsaturated fats Select these unsaturated fats without hydrogenated or partially hydrogenated oil: • unsaturated oils, such as canola, olive, corn, safflower, sesame, soybean and sunflower • tub margarine made with the unsaturated oils • nuts, seeds, olives, avocados or peanut butter • salad dressing or mayonnaise made with unsaturated vegetable oil—use reduced-fat versions of these products Limit saturated fats Saturated fats include butter, lard, bacon fat, coconut oil, palm oil. Avoid trans fats Trans fats are found in shortening, stick margarines, fried foods, commercial baked good such as crackers, cookies and cakes, and all foods with hydrogenated or partially hydrogenated oils. Meats and meat alternatives Limit cooked lean beef, pork, chicken, turkey or fish to six ounces or less each day. Two or more servings of fish per week are recommended. Use meat alternatives as a way to decrease saturated fat and dietary cholesterol. 3 ounces of cooked meat = 4 ounces of of raw meat Starches, grains, starchy vegetables and legumes Eat six servings to 11 servings per day of grains and starchy vegetables. Make at least half of your grains whole grains. Look for 100 percent whole grain or “whole grain” as the first ingredient on the package ingredient list. Fiber found in oats, barley, dried beans and some fruits and vegetables, along with a low-fat diet, has been shown to lower blood cholesterol. One serving equals: • 1 small tortilla • 1 slice of bread, 1 dinner roll or 4 to 5 crackers • 1/3 cup cooked rice or pasta • 1/2 cup corn, potatoes, beans, peas or lentils • 1 ounce of dry cereal or 1/2 cup cooked cereal • 1/2 English muffin or small bagel • 1/2 pita bread Dairy products Eat at least three servings of non-fat or low-fat dairy products per day. One serving equals: • 8 ounces of non-fat milk • 8 ounces of non-fat yogurt • 1 1/2 ounces of cheese Choose: • non-fat, skim or one-percent milk • non-fat yogurt • cheese or cottage cheese with less than 5 grams of total fat per ounce such as low-fat cottage cheese, part-skim mozzarella, farmer’s or string cheese • non-fat cheese or cottage cheese with less than 1 gram of total fat per ounce Non-fat or low-fat cheese as a substitute for meat 1 ounce of cheese = 1 ounce of meat 1/4 cup cottage cheese = 1 ounce of meat One, two-ounce serving equals: • 1 small chicken leg or thigh • 1/2 cup ground or chopped meat or tuna • 2 slices of sandwich-sized meat • 1/2 cup cooked beans, peas, lentils • 1/2 cup tofu • 2 egg whites • 2 ounces meat substitute or soy cheese • 1/2 cup egg substitute One, three-ounce serving equals: • 1 medium pork chop • 1 quarter-pound hamburger • 1 split chicken breast • 1 unbreaded fish fillet the size of a check book • cooked meat the size of a deck of cards Eggs Limit egg yolks (including those used in baked goods and cooking) to no more than three to four per week. One egg yolk has 5 grams of total fat, 1.5 grams saturated fat and 200 milligrams dietary cholesterol. Fats and oils Limit all added fats, especially sources of saturated and trans fats. Depending on your caloric intake, eat no more than three servings to eight servings per day. One serving contains 4 grams to 5 grams of total fat. Added fat includes fat used in cooking and baking and is found in
Slide 2: • Look for trans fat information on the food label. • Check the ingredient list. Trans fat that amounts to less than 0.5 grams per serving can be listed as 0 grams trans fat on the food label. If you eat multiple servings of foods that contain hydrogenated and patrially hydrogenated oil, you will exceed the recommended limit of trans fat. NOTE: These recommendations are not intended for children under 2 years of age. Recommended limits are based on typical calorie needs for adults. Individuals with higher calorie needs may have more unsaturated fats and oils, and should increase their intake of fruits, vegetables and starches. cholesterol. Check the food label for trans fat and avoid whenever possible. Eat less cholesterol Cholesterol found in certain foods also can raise your blood cholesterol level. By eating less fat and limiting foods high in saturated fat, you can reduce your intake of dietary cholesterol. Strive for less than 200 milligrams daily. Eat more fiber Dietary fiber is found in plant foods and is unable to be digested. There are two types of fiber: insoluble and soluble. Insoluble fiber helps keep your intestinal tract healthy and prevents constipation. Soluble fiber helps lower your cholesterol. Soluble fiber is more concentrated in oats, barley, dried beans and peas, citrus fruits, pears, apples, figs and some berries. Aim for a goal of 20 grams to 35 grams total fiber per day. If you are overweight, consider losing a few pounds People who are overweight often have high blood cholesterol levels. A weight loss of 10 pounds to 15 pounds may help to lower your blood cholesterol. Use the daily recommendations table in the shaded pink area to determine a safe caloric intake for weight loss. Be active Activity plays an important role in promoting good health. Aerobic activities, such as swimming, biking, jogging and cross-country skiing, are especially beneficial. If you are not exercising now, try walking. Food choices Breakfast 1 fruit 1 starch 1 starch 1 milk 2 fat Sample meal plan for 1500 calories Sample selection Calories Total fat (grams) Saturated fat (grams) Fiber (grams) 1 medium banana 1 Shredded wheat biscuit 1 slice multi-grain toast 1 c. skim milk 2 tsp. soft margarine 108 80 60 85 68 0.5 0.3 0.5 0.4 7.6 0.2 0.0 0.0 0.3 1.2 2.8 2.5 2.0 0.0 0.0 Food Choices to Lower Blood Cholesterol ... The First Step 401 Lunch 2 oz. meat 2 starch 1 fat 1 vegetable 1 fruit 1 milk 2 oz. boneless chicken breast 2 slices whole wheat bread 1 tbsp. light mayonnaise 1 c. raw carrots 1 medium apple 1 c. skim milk 94 123 50 52 81 85 9.3 2.0 2.1 5.0 0.2 0.5 0.4 1.7 0.6 0.5 1.0 0.0 0.1 0.3 7.3 0.0 3.5 0.0 3.6 3.7 0.0 Taking the first steps Use the sample meal plan and the daily recommendations to manage weight and help determine your daily intake of calories and fats. Eat less fat Reducing your total fat intake to 30 percent or less of your calories is a major step in lowering blood cholesterol. Eliminating all fat is not necessary. Eat less saturated fat Saturated fat raises your blood cholesterol. All animal fats and some vegetable fats—coconut oil and palm oil—are high in saturated fat. Limit saturated fat to less than 7 percent of your calories. Avoid trans fat Trans fat (hydrogenated and partially hydrogenated oils) increases bad cholesterol and decreases good 485 Dinner 3 oz. meat 2 starch 2 vegetable 1 milk 2 fat 3 oz. salmon 1 medium baked potato 1 c. broccoli 1 c. skim milk 2 tsp. soft margarine 154 200 44 85 58 10.2 6.3 0.2 0.5 0.4 7.6 2.5 1.2 0.0 0.1 0.3 1.2 10.8 0.0 4.8 4.5 0.0 0.0 551 Snack 1 fruit 1 orange 62 15.0 0.2 2.8 0.0 9.3 3.1 TOTAL 1499 34.7 7.0 30.5 Daily recommendations for calories and fat to manage weight To maintain weight Calories 1800-2100 Grams of total fat 60-70 70-80 Grams of saturated fat 14-16 16-19 To lose weight Calories 1200-1500 1500-1800 Grams of total fat 40-50 50-60 Grams of saturated fat 9-12 12-14 12402 (10/08) 2100-2400