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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. |
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FOOD
GUIDE
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| EVERY
DAY, TRY TO EAT A VARIETY OF FOODS FROM THE FOUR FOOD GROUPS, CHOOSING LOW-FAT FOODS
OVER HIGH-FAT. |
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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. |
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FOOD
GROUPS:
1.
VEGETABLES AND FRUITS
2.
GRAINS AND CEREALS
3.
MILK PRODUCTS
4.
MEAT AND ALTERNATIVES |
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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.
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GRAINS
AND CEREALS
CHOOSE
low-fat and whole grain products:
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plain bread (sliced, baguette, pita, English muffin, bagel, etc.)
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pasta, rice and other plain grains
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ready-to-eat or hot cereals
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low-fat crackers or rusks
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plain cookies, angel food cake, small low-fat muffins, etc.
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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.
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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.
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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.
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MEAT
AND ALTERNATIVES
VARY YOUR
CHOICES:
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plain or water-packed fish
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seafood (clams, oysters, mussels, lobster and crab)
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skinless chicken and turkey
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legumes and tofu
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lean cuts of meat
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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.
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RELATED LINKS:
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| Canada's
Food Guide to Healthy Eating |
| USDA Food Guide and the DASH Eating Plan |
Food
Sources of Vitamin A
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Food
Sources of Vitamin C
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Food
Sources of Vitamin E
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Fat
& Fibre Tips
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