Post by gadgets88 on Jan 3, 2007 10:54:28 GMT 8
Your Guide to Eating Right for a Healthier Heart
taken from a flyer of Pfizer THE L.I.F.E. Club
Guidelines for a Healthy Diet
Eat fewer high-fat foods
Keet fat intake to <30% of your total daily caloric intake
Replace some saturated or unhelathy fat with healthy oil/fat
Limit saturated fat intake to just 8-10% of total daily calories
Lower cholesterol intake to less than 300mg per day
Choose foods high in starch and fiber
If you drink alcohol, do so in moderation
How to identify a low-Fat Food product
Ask yourself the following:
Is fat a major ingredient?
Read food labels carefully.
Go easy on products made with any ingredient that is high in saturated fat and cholesterol (e.g. oils, lard and cheese)
Is there more than one type of fat in the product?
When you see several high-fat ingredients on the label, the product is more likely to have too much fat.
Is the serving size appropriate?
When trying to figure out the fat content of a food product, make sure that you use a serving size that is close to what you would really eat. This is often more than what's indicated on the label.
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Choose your Low-Cholesterol, Heart Healthy Diet
Meat, Poultry, Fish and Shellfish (up to 6 ounces/day)
Choose lean cuts of meat with the fat trimmed, chicken and fish.
Go easy on shellfish such as tahong and talaba.
Avoid fatty cuts of meat, duck, liver, kidneys, sausage, bacon, lechon, regular luncheon meats, hotdogs, cheeseburgers, adobong baboy, dinuguan.
Dairy Products (2 or more servings/day)
Choose skim milk, 1% fat milk, low-fat buttermilk, evaporated skim milk, low-fat yogurt, low-fat cottage cheeses with no more than 3 grams of fat per ounce.
Go easy on 2% fat milk, yogurt, part-skim or imitation hard cheeses, "lite" cream cheese, "lite" sour cheese.
Avoid whole milk, cream, whipped cream, hard cheeses, cream cheese, sour cream, kesong puti, queso de bola.
Eggs
Choose egg whites, go easy on egg yolks (3 to 4/week)
Fats and Oils (approx. 5 - 8 teaspoons/day)
Choose corn, olive, canola, sesame, soybean and sunflower oils, margarine that has liquid vegetable oil as the first listed ingredient and <2 grams of saturated or unhealthy fat per serving.
Go easy on nuts, seeds, avocados, olives, peanut oil.
Avoid saturated or unhealthy fat, butter, lard, bacon fat, coconut oil.
Breads, Cereals, Pasta, Rice, Dried Peas, and Beans (6 or more servings /day)
Choose most breads, pandesal, wheat bread, rice cakes, low-fat crackers; hot and cold cereals, spaghetti, macaroni, noodles, plain baked potato and rice.
Go easy on store-bought pancakes, waffles, biscuits, muffins and cornbread.
Avoid croissants, sweet rolls, donuts, and crackers made with saturated or unhealthy oils; egg noodles, pasta, and rice prepared with cream, butter, or cheese, frenchfries.
Fruits and Vegetables (6 or more servings /day)
Choose fresh, frozen or dried fruits.
Go easy on canned fruit in heavy syrup
Avoide coconut, vegatables prepared in butter, cream or sauce.
Snacks (in very limited amounts)
Choose low-fat frozen yogurt, popsicles, hard candy, plain popcorn, pretzels, fruit juices, tea, coffee.
Go easy on ice milk, homemade cakes, cookies and pies prepared with unsaturated oils.
Avoid ice cream, candy, chocolate, potato chips, buttered popcorn, milkshakes, frappes, floats, store-bought pies and frosted cakes.
taken from a flyer of Pfizer THE L.I.F.E. Club
Guidelines for a Healthy Diet
Eat fewer high-fat foods
Keet fat intake to <30% of your total daily caloric intake
Replace some saturated or unhelathy fat with healthy oil/fat
Limit saturated fat intake to just 8-10% of total daily calories
Lower cholesterol intake to less than 300mg per day
Choose foods high in starch and fiber
If you drink alcohol, do so in moderation
How to identify a low-Fat Food product
Ask yourself the following:
Is fat a major ingredient?
Read food labels carefully.
Go easy on products made with any ingredient that is high in saturated fat and cholesterol (e.g. oils, lard and cheese)
Is there more than one type of fat in the product?
When you see several high-fat ingredients on the label, the product is more likely to have too much fat.
Is the serving size appropriate?
When trying to figure out the fat content of a food product, make sure that you use a serving size that is close to what you would really eat. This is often more than what's indicated on the label.
==============================================================================
Choose your Low-Cholesterol, Heart Healthy Diet
Meat, Poultry, Fish and Shellfish (up to 6 ounces/day)
Choose lean cuts of meat with the fat trimmed, chicken and fish.
Go easy on shellfish such as tahong and talaba.
Avoid fatty cuts of meat, duck, liver, kidneys, sausage, bacon, lechon, regular luncheon meats, hotdogs, cheeseburgers, adobong baboy, dinuguan.
Dairy Products (2 or more servings/day)
Choose skim milk, 1% fat milk, low-fat buttermilk, evaporated skim milk, low-fat yogurt, low-fat cottage cheeses with no more than 3 grams of fat per ounce.
Go easy on 2% fat milk, yogurt, part-skim or imitation hard cheeses, "lite" cream cheese, "lite" sour cheese.
Avoid whole milk, cream, whipped cream, hard cheeses, cream cheese, sour cream, kesong puti, queso de bola.
Eggs
Choose egg whites, go easy on egg yolks (3 to 4/week)
Fats and Oils (approx. 5 - 8 teaspoons/day)
Choose corn, olive, canola, sesame, soybean and sunflower oils, margarine that has liquid vegetable oil as the first listed ingredient and <2 grams of saturated or unhealthy fat per serving.
Go easy on nuts, seeds, avocados, olives, peanut oil.
Avoid saturated or unhealthy fat, butter, lard, bacon fat, coconut oil.
Breads, Cereals, Pasta, Rice, Dried Peas, and Beans (6 or more servings /day)
Choose most breads, pandesal, wheat bread, rice cakes, low-fat crackers; hot and cold cereals, spaghetti, macaroni, noodles, plain baked potato and rice.
Go easy on store-bought pancakes, waffles, biscuits, muffins and cornbread.
Avoid croissants, sweet rolls, donuts, and crackers made with saturated or unhealthy oils; egg noodles, pasta, and rice prepared with cream, butter, or cheese, frenchfries.
Fruits and Vegetables (6 or more servings /day)
Choose fresh, frozen or dried fruits.
Go easy on canned fruit in heavy syrup
Avoide coconut, vegatables prepared in butter, cream or sauce.
Snacks (in very limited amounts)
Choose low-fat frozen yogurt, popsicles, hard candy, plain popcorn, pretzels, fruit juices, tea, coffee.
Go easy on ice milk, homemade cakes, cookies and pies prepared with unsaturated oils.
Avoid ice cream, candy, chocolate, potato chips, buttered popcorn, milkshakes, frappes, floats, store-bought pies and frosted cakes.