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Our pages are created to provide medically accurate information that is intended to complement, not replace or substitute in any way the services of your physician. Any application of the recommendations set forth in the following pages is at the reader's discretion and sole risk. Before undergoing medical treatment, you should consult with your doctor, who can best assess your individual needs, symptoms and treatment. 

FOOD GUIDE

EVERY DAY, TRY TO EAT A VARIETY OF FOODS FROM THE FOUR FOOD GROUPS, CHOOSING LOW-FAT FOODS OVER HIGH-FAT.
MANAGE YOUR FAT BUDGET
It is generally recommended that active adult women should eat a maximum of 65 grams (g) of fat per day, and men a maximum of 85 g. These recommendations may vary according to age and level of activity.
FOOD GROUPS:
1. VEGETABLES AND FRUITS
2. GRAINS AND CEREALS
3. MILK PRODUCTS
4. MEAT AND ALTERNATIVES

EAT MORE GRAINS AS WELL AS VEGETABLES AND FRUITS

There is a lot of saturated fat in meat, deli meats and high-fat cheese, as well as in cream and butter and in highly hydrogenated margarine, especially hard margarine, and foods that contain tropical oils (palm, palm kernel, and coconut oil), cotton oil and hydrogenated fat used in many cookies, crackers, chips, fries, etc.
Food cholesterol is found only in products of animal origin. Organ meats and egg yolks are particularly high in cholesterol.

BY KEEPING AN EYE ON FATTY FOODS OF ANIMAL ORIGIN, YOU CAN REDUCE YOUR INTAKE OF SATURATED FATS AND CHOLESTEROL.

GRAINS AND CEREALS
CHOOSE low-fat and whole grain products:
- plain bread (sliced, baguette, pita, English muffin, bagel, etc.)
- pasta, rice and other plain grains
- ready-to-eat or hot cereals
- low-fat crackers or rusks
- plain cookies, angel food cake, small low-fat muffins, etc.
- plain popcorn or pretzels, etc.

LIMIT high-fat additions and certain cereal and grain products that can hide a lot of fat, like croissants, flaky pastry, pasta with creamy sauces or high-fat cheese, certain types of crackers, large cake-like muffins, donuts, etc. Eat them only occasionally.

VEGETABLES AND FRUITS
CHOOSE plain vegetables and fruits. Only olives and avocados contain important amounts of fat.

CHOOSE dark green vegetables like spinach, peppers and broccoli.

LIMIT high-fat additions like butter, margarine, mayonnaise and salad dressing on vegetables and salads. Choose "light" versions or just a drop of oil with seasonings.

MILK PRODUCTS

CHOOSE milk and yogurt with 1% M.F. or less.

LIMIT cheese, because it is a higher fat dairy product. Choose cheese with 15% M.F. or less.

LIMIT ice cream. Choose lower fat ice milk, frozen yogurt and sherbet instead.

LIMIT cream (15% or 35% M.F.) and sour cream (14% M.F.). They can often be replaced with plain yogurt or pureed cottage cheese, quark or other fresh cheese.

MEAT AND ALTERNATIVES
VARY YOUR CHOICES:
- plain or water-packed fish
- seafood (clams, oysters, mussels, lobster and crab)
- skinless chicken and turkey
- legumes and tofu
- lean cuts of meat
- low-fat deli meats (lean turkey breast, ham and etc.)

EAT fish at least 2 or 3 times per week.

CHOOSE low-fat cooking methods (broiling, baking, microwaving, steaming, barbecuing, or frying in a non-stick pan).

SERVE cooked meat and poultry portions that weight no more than 100 g (3 1/2 oz.), about the size of a deck of cards.

LIMIT high-fat deli meats like bacon, pates, cold cuts and sausages.

LIMIT egg yolks to 2 per week and organ meats (liver, kidneys, sweetbreads, brains, etc.) as much as possible.

LIMIT peanut butter, nuts and seeds that are concentrated forms of fat and calories.

RELATED LINKS:
Canada's Food Guide to Healthy Eating
USDA Food Guide and the DASH Eating Plan
Food Sources of Vitamin A
Food Sources of Vitamin C
Food Sources of Vitamin E
Fat & Fibre Tips

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