Eat for Life The Food and Nutrition Board's Guide to Reducing Your Risk of Chronic Disease (1992) / Chapter Skim
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10 Making the Change to the New Eating Pattern
10 Making the Change to the New Eating Pattern
Pages 129-156
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From page 129... ...
Aspartame, another artificial sweetener, does not appear to cause cancer, either. And at levels 2 to 3 times higher than even the biggest diet soda drinkers would consume, aspartame does not produce any other harmful effects.
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From page 130... ...
These two compounds have been around for many years, with no convincing evidence that they cause cancer or any other chronic diseases. There is no evidence, either, that the 100 or so milligrams of various food colors that we eat every day increases our risk of developing cancer.
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From page 131... ...
In short, how do you translate the Eatfor Life guidelines into a real, practical eating pattern?
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From page 132... ...
Your main emphasis should be on limiting the amount of fat, saturated fatty acids, and cholesterol that you eat; eliminating added salt from your diet; eating more complex carbohydrates; eating a moderate amount of protein; and cutting down on your consumption of added sugars. In addition, you neect to exercise enough to balance out the number of calories you consume.
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From page 133... ...
Eat more potatoes, bread, and whole-grain cereals, but go easy on bakery goods such as pies, pastries, and cookies since these are typically high in fat, saturated fatty acids, and added sugars. Besides cutting out fat, limit your use of the salt shaker Go easy on the salt, too, when and sugar bowl at the table.
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From page 134... ...
This is assuming, of course, that your complex carbohydrates do not come from French fries, potato chips, and donuts and that you clo not cover your vegetables with Tots of fatty salad dressings. The second key is to develop a feel for which foods are low in fats, saturated fatty acids, cholesterol, and salt, and which are not.
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From page 135... ...
Limit snacks that are high in fat, added sugar, and salt, the main nutr~tional disadvantages for most snack foocis sold in the United States. In small amounts, some crackers are good snacks, although some are high in saturated fatty acids.
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From page 136... ...
The two exceptions are avocados and coconuts. Because both are high in fat (coconuts in particular are rich in saturated fatty acids)
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From page 137... ...
Grain Products Grain products include breads and cereals made from wheat, rye, corn, rice, and other grains. They are rich in complex carbohydrates and usually low in fat.
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From page 138... ...
diet, but they are also the second-largest source of saturated fatty acids. Food manufacturers are now making cheeses and other dairy products that have less fat and salt than those we are used to eating.
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From page 139... ...
Brands of margarine do differ, however, in the amount and types of saturated fatty acids they contain, and most margarine packages list the number of grams of saturated and polyunsaturated fatty acids in one serving. Buy brands that are lowest in saturated fatty acids.
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From page 140... ...
So does a piece of beef or pork about the size of a deck of cards. Chicken and turkey, minus the skin, are Tow in fat, saturated fatty acids, and cholesterol.
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From page 141... ...
All the figures shown are for 3-ounce servings with all visible fat removed. None of the meats was prepared with added fat.
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From page 142... ...
As you can see, canola oil is the lowest in saturated fatty acids, whereas coconut oil is the highest. Canola oil is also rich in monounsaturated fatty acids, as is olive oil.
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From page 143... ...
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From page 144... ...
Sometimes, to disguise a highly sweetened product, for example, manufacturers will use a combination of sweeteners so that the word "sugar" does not appear high up on the list of ingredients. Here is a list of common sugar replacements: corn sweeteners, corn syrup, dextrose, fructose, fruit juice concentrate, high fructose corn syrup, honey, invert sugar, maltose, maple syrup, and molasses.
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From page 146... ...
Partially hydrogenated soybean oil, while not as high in saturated fatty acids as the other two, still contains a good deal of these cholesterol-raising fatty acids. It is safe to assume, then, that much of the fat in these crackers is LDT~-cholesterol-raising saturated fatty acids.
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From page 147... ...
But products that come packed in butter or cream sauces can be high in saturated fatty acids, cholesterol, and salt. COOKI NO You have planned your menu wisely, and you have been a smart shopper.
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From page 148... ...
Having a microwave also enables you to make quick, nutritious meals from frozen soups, pasta sauces, and some casseroles. This might keep you from visiting your favorite fast-food restaurant and eating high-fat foods when you do not have time to prepare a meal from scratch.
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From page 149... ...
The egg whites, which are mostly protein, provide structural strength. In recipes that include margarine, shortening, or vegetable oil, simply use the ear white alone wherever a whole egg is called for.
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From page 150... ...
Nonfat plain yogurt is a good substitute for sour cream in baked goods. When you make mashed potatoes, instead of adding butter and whole milk, use a tablespoon of yogurt and a splash of skim milk.
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From page 151... ...
Meat. in recipes such as chili, meat sauce, or shepherd's pie that call for ground beef, you can substitute ground turkey; about 45 percent of the calories in ground turkey come from fat, whereas even the leanest ground beef gets about 50
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From page 152... ...
EATING OUT Food served in many restaurants and cafeterias in the United States tends to be high in fat, cholesterol, salt, and added sugar. Some changes are being made as chefs realize that consumers want and enjoy nutritious meals, but this shift is only beginning.
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From page 153... ...
A wellstocked salad bar can provide a nutritious, low-fat meal if you choose vegetables, fruit, garbanzo beans, or flaked tuna or chicken. Cottage cheese, hard cheese, pasta salad, potato salad, guacamole, (liced ham, and olives are okay, but only in small amounts; the ham and olives are salty, and the rest of these items are high in fat.
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From page 154... ...
And choose skim or ~ percent milk, fruit juice, water, a small soda, or a low-fat milkshake to drink. Some fast-food chains now publish nutritional information for their fare.
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From page 155... ...
Professional nutritionists (especially registered dietitians, or RDs) can teach you as much as you want to know about healthful eating, discuss food shopping strategies and cooking techniques, suggest useful sources of information, provide recipes, and help identify restaurants where it's easy to get a delicious, nutritious meal (see Appendix B)
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