Food Shopping
Today's food labels are easier to read, but unless you look at the nutrition labels the outside package may be misleading. Begin by looking at the nutrition label and check out the serving size. You need to know how much you would usually eat to determine what the content actually is. Then compare the labels on different brands of foods. If you want less fat - compare the total fat. If you are really good look at the saturated fat and go for the lowest. An easy rule for fat is to look for no more than 3 grams of fat per 100 calories. If you are concerned about getting the lowest sodium/salt content compare the sodium content and so forth. Daily cholesterol intake should not exceed 200 - 300 milligrams a day, thus the lower the total cholesterol the better. Fiber will be mentioned under the carbohydrate section. You need 25-30 grams of fiber a day. Limit your sugar (also noted under the carbohydrate section) - simple sugars may raise your triglyceride levels.
Substitutions
| Instead of... | Use... |
|---|---|
| 1 whole egg | 2 egg whites or 1/4 cup of egg sub. |
| 1 cup whole milk | 1 cup skim or 1% milk |
| 1 cup sour cream | 1 cup nonfat sour cream or nonfat yogurt |
| 1 cup whipping cream | 1 cup evaporated skim milk |
| 1 cup oil Applesauce, or other pureed fruit or low fat yogurt (can use in about 50% of your recipes). | |
| 1 cup butter or margarine | 2/3 cup vegetable oil |
| 1oz square of baking chocolate | 3 tablespoons of cocoa powder plus 1 tablespoon vegetable oil |
Healthier Choices
Meats, Poultry, Dry beans, Eggs and Nuts Milk, Cheese, and Dairy Products
Limit to 5-7 oz per day 2-3 Servings per day
| Choose | Limit |
|---|---|
| Fish and Shellfish | Large servings of Shrimp |
| Skim/1% Milk | 2% Milk |
| Chicken/Turkey | Fried Chicken, Duck |
| Lowfat Yogurt | Cream, half & half |
| Lowfat Cheeses | |
| Ground Turkey Breast | Fatty ground beef |
| Frozen yogurt | Whole-milk ice-cream |
| Only 2 egg yolks/wk | |
| Meatless protein | Bacon, sausage, deli |
| Dried beans, lentils | |
| Lowfat buttermilk | Whole milk |
| Split peas, peanut butter-occasionally |
Fruits and Vegetables
2-3 Servings per day 3-5 Servings per day
| Choose | Limit |
|---|---|
| Whole Fruits | Coconut |
| Raw, steamed, boiled | Deep-fried |
| 100% fruit juices or stir-fried vegs | Vegetables seasoned cream sauces |
Breads, Cereals, Rice and Pasta Fats, Oils, and Sugar
6-11 Servings per day Use Sparingly
| Choose | Limit |
|---|---|
| Whole grain breads | High fat baked goods |
| pasta, cereal, oatmeal | Donuts, pastry |
| brown rice | Croissants corn, or sunflower |
| lowfat crackers | Fried rice, chow mein noodles |
| Cooking oils high Lard | |
| Plain rice, pasta noodles | |
| Lowfat snack foods | Granolas with coconut or fatty acids, i.e. genated or olive oil |
| Lowfat baked goods | Coconut oil, peanut oil |
| High fat chips, cheese |
Back to Risk Factors.