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|
|
LOW
FAT DIET - FATS AND OILS
|
| Poly
and monounsaturated fats help you to lower your blood cholesterol
levels.
Even though you are using allowed fats, limit your intake because too
much
can cause weight gain.
One
serving of fat contains 45 calories.
|
FOOD
ALLOWED
|
AMOUNT
FOR
1
SERVING
|
FOODS
TO AVOID
|
Special
mono or polyunsaturated
soft
margarines |
1 tsp. (5 ml) |
Butter,
hard margarine |
| Low calorie
margarines |
2 tsp. (10 ml) |
Lard,
suet, shortenings, meat and chicken fat
drippings,
side/strip bacon, |
| Mayonnaise |
1 tsp. (5 ml) |
Ordinary
gravy, cream sauce |
| Low calorie
mayonnaise |
2 tsp. (5 ml) |
. |
| Fat Free,
Cholesterol Free salad dressings or mayo |
4 tbsp (60 ml) |
Salad
dressings made with cream, sour cream
or cheese |
| Nuts
(e.g. walnuts, pecans, almonds, chestnuts, plain and dry roasted
peanuts) |
1 tbsp (15 ml) |
Cashews,
macadamias, pistachios, coconut |
| Seeds
(e.g. unsalted pumpkin and sunflower or sesame) |
1 tbsp (15 ml) |
. |
| Oils
(e.g. canola, olive oil, sunflower or corn) |
1 tsp. (5 ml) |
Palm
and coconut oil |
| Olives |
10 small
or 1 tbsp (15 ml) |
. |
Cholesterol
Free Coffee
Rich,
Liquid Coffeemate |
2 tbsp (30 ml) |
Dairy
creamers, imitation cream products |
|
READ
LABELS!
On soft
margarines, canola,
sunflower, safflower, corn, or soybean oil will be the first ingredient.
Always choose
a soft, spreadable
margarine sold in a tub NOT the stick or brick type of
margarine.
Quality
margarines are labeled
with "Nutrition Information" for an 8 gram serving. If a margarine is
not
labeled, don't buy it. Choose margarine based on its content of
unsaturated
fat. Look on the label under nutrition information.
Add up
the grams of polyunsaturates
and monounsaturates. If the total is 6 grams or more for an 8.0 gram (2
tsp.) serving, then it is a good choice for a regular margarine. A
light
margarine would contain 3.0 grams or more in a 2 tsp. or 10 ml serving.
EXAMPLE:
TOTAL
FAT
8.0 GRAMS
POLY
(good)
3.2 GRAMS
MONO
(good)
3.3 GRAMS
|
Determine product acceptability IFthe
total fat content is NOT 8.0 grams.
EXAMPLE:
POLY + MONO
X 100% is equal or greater than 75%
Total Fat
|
|
| 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. |
|
| BROWSE
RELATED PAGES: |
| MEAT
AND MEATLESS ALTERNATIVES |
|
| COOKING
METHODS FOR MEAT AND MEATLESS ALTERNATIVES |
|
|
| MILK
PRODUCTS |
|
|
| FRUITS
AND VEGETABLES |
|
| BREAD
AND CEREAL FOODS |
|
| SUGAR
AND SWEETS |
|
| ALCOHOL |
|
| RECIPE
SUBSTITUTIONS |
|
| EATING
WELL |
|
| ABOUT
FATS |
|
| FAT
FACTS |
|
| FAT
SCOREBOARD |
|
| ANTIOXIDANTS |
|
| FOOD
GUIDE |
|
| CHOLESTEROL
CONTENT OF COMMONLY USED FOODS |
|
| NOW
YOU ARE COOKING |
|
| DIET
AND EATING OUT |
|
| VISIT
OUR COOKING PAGES |
|
| TRY
SOME RECIPES FROM COOKING CHOICE |
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