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 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. Choose monounsaturated fat from vegetable sources such as olive and canola oil. Mono- unsaturated fats lower cArtOt/tl LDL (bad) cholesterol otL^ t without lowering HDL (good) cholesterol. Monounsaturated fats are the best kind. Choose polyunsaturated fat from vegetable sources such as safflower, sun- flower, 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. 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. Fat-free milk, cheeses made with part-skim milk (such as part-skim mozzarella), and nonfat yogurt are good dairy choices. Fresh fruits and vegetables are 1 practically fat-free and contain no cholesterol. Complex carbohy- drates such as pota- toes, yams, grains, breads, and cereals are all good choices. -gNllrlfsa 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. Shop for the Best Foods Read the Labels to Find the 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 fat- especially products low in saturated fat. 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. 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. jf\ I(4Isl; 1 Nutrition Facts Serving Size 1 cup } Servings Per Container 4 MIrIMAMMMEMEMaUll Amount Per Serving Calories 225 Calories from Fat 135 %Bally Value Total Fat 15g 23% Saturated Fat 7g 35% 1 Cholesterol 36rng 12% Ingredients: Butter, cheese, hydrogenated chicken, carrots, cornstarch, , crream, , salt, , spices. s. 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.

Food Up Wisely

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Shop for the Best Foods Pick Your Fats Wisely MIrIMAMMMEMEMaUll Choose monounsaturated fat from vegetable sources such as olive and canola oil. Mono- unsaturated fats lower cArtOt/tl LDL (bad) cholesterol otL^t without lowering HDL (good) cholesterol. Monounsaturated fats are the best kind. choose productsthat are low in fat- foodsis to readthe labels. You can ask Spreadsmade with liquid oil, such as tub margarine or light mayonnaise, are good choices. I(4Isl; Serving Size 1 cup 1

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Pick Your Fats WiselyThe fat you eat can be divided into threetypes: monounsaturated, polyunsaturated,and saturated. Your goals are to choose lesssaturated fat and to eat less fat overall. Usesmall portions of monounsaturated andpolyunsaturated fats instead of saturated fat.

Choose monounsatu-rated fat from vegetablesources such as oliveand canola oil. Mono-unsaturated fats lower

cArtOt/tl LDL (bad) cholesterolotL^ t

without lowering HDL(good) cholesterol.Monounsaturated fatsare the best kind.

Choose polyunsaturatedfat from vegetable sourcessuch as safflower, sun-flower, or corn oil. It maylower both LDL (bad) andHDL (good) cholesterol.Many margarines arehigh in polyunsaturatedfat. Choose liquid or tubmargarines instead ofstick margarines. Andchoose one that lists"vegetable oil" as thefirst ingredient.

Avoid saturated fatfrom animal sourcessuch as butter, milk,lard, and fatty meats.Also avoid vegetablesources such ascoconut, palm, and"partially hydrogenated"oils. These are found inmany processed foods.Too much saturated fatcan raise yourcholesterol level.

Poultry, fish, seafood, and lean cuts ofmeat (such as round steak, pork tenderloin, orleg of lamb) are good low-fat choices.When buying meat, ask your butcher totrim off excess fat.

Fat-free milk, cheeses made withpart-skim milk (such as part-skimmozzarella), and nonfat yogurt aregood dairy choices.

Fresh fruits andvegetables are

1 practically fat-freeand contain nocholesterol.

Complex carbohy-drates such as pota-toes, yams, grains,breads, and cerealsare all good choices.

-gNllrlfsa

Beans and oatscan help loweryour cholesterol.Choose low-fatfood productscontaining theseingredients.

Frozen entrees made with little cheese orsauce and frozen desserts such as icemilk, low-fat frozen yogurt, or light icecream can be good low-fat choices.

Spreads made withliquid oil, such astub margarine or lightmayonnaise, aregood choices.

Shop for the Best Foods

Read the Labels to Find the FatThe best way to find the fat in processedfoods is to read the labels. You can askyourself these four questions to help youchoose products that are low in fat-especially products low in saturated fat.

Do too many caloriescome from fat? In thiscase, yes. This producthas 225 calories per servingand 135 calories, or 60%,come from fat. Ideally,less than 30% of yourday's total calories shouldcome from fat.

Is the serving sizeappropriate? This labelsays there are four 1-cupservings—a serving sizethat may be less than whatyou would normally eat.When keeping track of fat,be sure to use a servingsize that is close to whatyou would really eat.

jf\I(4Isl;

1Nutrition FactsServing Size 1 cup

}Servings Per Container 4MIrIMAMMMEMEMaUllAmount Per Serving

Calories 225 Calories from Fat 135

%Bally Value

Total Fat 15g

23%

Saturated Fat 7g

35%

1 Cholesterol 36rng

12%

Ingredients: Butter, cheese, hy-drogenated

chicken, carrots,cornstarch, , crream, , salt, , spices.s.

Is fat a major ingredient?The label lists all ingredientsby weight. In this product,the heaviest ingredient isbutter. Cheese and hydro-genated oil are listed next,so this is likely to be ahigh-fat product.

Are there several fatsin the product? Whenyou see several high-fatingredients listed,on thelabel (such as butter,cheese, hydrogenatedoil, and cream), thenthe product probablycontains too much tat.