On Your Plate!
If you're trying
to cut down on fat and cholesterol,
here are some tips you'll want to know:
Loser - Bakery Bread! Beware of bakery products and pre-packaged
doughs - they're all high in fat! With 55% fat, these tasty breads
are a dieter's nightmare! And that's before you add the butter!
Doughnuts are worse with anywhere from 48% to 70% fat. Biscuits
are slightly better with 35% fat but that's still a lot of fat!
The winners are bagels with 7% fat, home baked breads,
and sliced, prepackaged breads from the grocery store with 9%
Gummy Candy!Everyone likes something
sweet once in a while! These candies are mostly sugar with no
fat or cholesterol. One ounce of gum drops has 98 calories as
compared to losers like one ounce of milk chocolate and
almonds with 155 calories and 52% fat, a 2-inch square fudge
brownie with 150 calories and 36% fat, and a slice of apple pie
with 230 calories and 40% fat.
Loser - Microwave Popcorn!
Regular microwave popcorn contains 70% fat and 500 calories
per popped bag, while the cheddar butter and "super buttery"
theatre kind contain as much as 1400 calories per bag of mostly
fat! WOW! The winner is air popped corn, low in calories and
high in fiber. You'll need an Air Popper which can be purchased
in the appliance section of most stores. And don't forget! Remember
the "old days" before the invention of microwave ovens?
Try heating a little bit of cooking oil in a large pot, add some
popcorn, and shake vigorously. This method will provide more
fat than an air popper, but not nearly as much as microwaved
popcorn. For added flavor, try sprinkling with a little pepper,
salt, Worcestershire Sauce, Teriyaki Sauce, powdered garlic,
or powdered onion.
- Vegy Dogs and Burgers!
have to be vegetarian to eat vegetarian! If you're trying to
cut down on fat and cholesterol, you'll want to eat plenty of
these delicious dogs and burgers with NO cholesterol. Check the
Nutrition Facts label because, while some brands contain the
good fats, polyunsaturated and monounsaturated fat, others
contain no fat at all. Add a slice of soy cheese to make a cheeseburger!
Be sure to add plenty of ketchup, mustard, and relish
which contain no fat or cholesterol to your dog! If you like
chili dogs, load up with vegetarian chili! The losers are red meat burgers loaded with saturated
fat and cholesterol which contribute to coronary artery disease.
Regular hotdogs and sausage are big losers with 80% saturated fat and 45 mgs. of cholesterol,
and chicken dogs with 68% fat and 55 mgs. of cholesterol.
Winner - Jelly and Jam!
If you're watching your weight, choose jelly for your toast rather
than butter. One tablespoon of jelly or jam provides 50 calories
and NO fat or cholesterol. Jam provides fiber. The losers are margarine and butter
which provide twice the calories and are 100% fat, while jelly
and jam are 100% sugar. Because sugar is used for energy, these
calories will be burned off while fat is metabolized right back
Here's how to figure
the percentage of fat in your food:
From the Nutrition Facts label on the package, multipy the number
of grams of fat in one serving by 9. Divide this number by the
total number of calories in one serving. Then multiply by 100
to get a percentage. For example, if one serving contains 110
calories and 6 grams of fat, then 6 x 9 = 54 and 54 divided by
110 x 100 = 49% fat per serving.
Q- Did your doctor tell you to cut down
on high cholesterol foods?
A- Then you'll also have to cut down on high fat foods
that are "Cholesterol Free." Why? Because too much
dietary fat causes the body to produce excess cholesterol.
Q -If the label says "Cholesterol Free," does
that mean it's also "Fat Free?"
A -No! Just because it's cholesterol free doesn't mean
it contains no fat. Be sure to read the Nutrition Facts label
on the package.
Where do you get your nutrition
information? Most states now have licensure laws for Dietitians
and Nutritionists. Be sure your nutrition advisor is "Licensed"
by the State as a Licensed Dietitian (LD) or Licensed Nutritionist
(LN), or in states that don't have licensure laws, a Registered
Barbara Herondorf, L.D.
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