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STEP by STEP
Eating to Lower Your High Blood Cholesterol
National Institutes of Health
National Heart, Lung, and Blood Institute
Anyone can have high blood cholesterol. But, because there
are no warning signs, you may have been surprised to learn
that you have high blood cholesterol. The good news is that
you can take steps to lower it.
The best way to lower your high blood cholesterol is to eat
foods low in saturated fat, total fat, and cholesterol; be
more physically active; and lose weight, if you are
overweight. To help you do these things, this booklet is
divided into four parts:
Ready...Gives you some facts about high blood cholesterol
and how it relates to heart disease.
Get Set...Gives you general rules for diet, physical
activity, and weight loss to lower blood cholesterol. It
also tells you about the Step I and Step II diets.
Go! Gives you practical tips for adopting heart-healthy
eating habits and increasing physical activity. It tells
you how to buy and prepare foods, and how to follow your new
way of eating when in restaurants or at social events. It
also gives tips for being more physically active and tells
you what to look for, if you are choosing a weight loss
program.
Finally, the tables at the back of the booklet list the
saturated fat and cholesterol content in foods, show serving
sizes for meat and cheese, and give you information on
different types of physical activity.
The advice in this booklet is for adults who want to lower
their blood cholesterol level. The booklet is part of a
series from the National Cholesterol Education Program
(NCEP). Another booklet, So You Have High Blood
Cholesterol, gives more detailed information to answer the
basic questions about high blood cholesterol. The NCEP also
has booklets for children with high blood cholesterol and
their parents. See page 57 for more information.
Table of Contents
Ready
What You Need To Know About
High Blood Cholesterol
What Is Blood Cholesterol - and Why Does It Matter?
What Do Your Cholesterol Numbers Mean?
What Affects Your Blood Cholesterol Levels?
What if You Already Have Heart Disease?
Get Set
What You Need To Do To Lower Blood Cholesterol
Choose foods low in saturated fat
Choose foods low in total fat
Choose foods high in starch and fiber
Choose foods low in cholesterol
Move it...Be more physically active
Lose weight, if you are overweight
A Look at Your Way of Eating
Heart-Healthy Eating: The Step I and Step II Diets
A Word About Sodium
What Kind of Success Can You Expect?
Go!
How To Change Your Eating Habits and
Be More Physically Active
Follow the Daily Food Guide for Heart-Healthy Eating
Shop for Foods Low in Saturated Fat and Cholesterol
Food Groups
Meat, poultry, fish, and shellfish
Dairy foods
Eggs
Fats and oils
Fruits and vegetables
Breads, cereals, pasta, rice and other grains,
and dry peas and beans
Sweets and snacks
If You Also Have High Blood Pressure, Watch
Your Sodium Too
Read Food Labels
Read the nutrition information
Look at the ingredients
Know what the claims mean
Cook the Low Fat Way
New ways to use old recipes
Eat Right When Eating Out
Eat Right at Social Events
Look at the Sample Menus
Fit Physical Activity Into Your Routine
Lose Weight the Sensible Way
Look Here for More Help
Tables
1. Meats
2. Poultry
3. Fish and shellfish
4. Dairy and egg foods
5. Fats and oils
6. Nuts and seeds
7. Breads, cereals, pasta, rice and other grains, and
dry peas and beans
8. Sweets and snacks
9. Miscellaneous
10. Fast foods
11. Serving sizes for meat and cheese
12. A sample walking program
13. Calories burned during physical activities
14. The low-down on food label claims
Shopping List - Foods To Choose When You Shop (Tear Off)
1
Ready
What You Need To Know About High Blood Cholesterol
Ready...What You Need to Know About High Blood Cholesterol
What Is Blood Cholesterol - and Why Does It Matter?
High blood cholesterol is a serious problem: it is a "risk
factor" for heart disease. That means that having high
blood cholesterol increases your chance, or risk, of getting
heart disease. The higher your blood cholesterol, the
greater your risk of getting heart disease. And heart
disease is the number one killer of both men and women in
the United States.
Two specific kinds of blood cholesterol are called low
density lipoproteins (LDL) and high density lipoproteins
(HDL). LDL-cholesterol, sometimes called "bad" cholesterol,
causes the cholesterol to build up in the walls of your
arteries. Thus, the more LDL you have in your blood, the
greater your heart disease risk. In contrast, HDL-
cholesterol, sometimes called "good" cholesterol, helps your
body get rid of the cholesterol in your blood. Thus, if
your levels of HDL are low, your risk of heart disease
increases.
What Do Your Cholesterol Numbers Mean?
Every adult, ages 20 and older, should have his or her blood
cholesterol checked at least once every 5 years. Here's a
quick look at the numbers and what they mean.
Total Cholesterol. Your total cholesterol level falls into
one of these categories:
Classification: Total and HDL-Cholesterol*
Total Cholesterol
____________________________________________________________
Desirable
Blood Borderline-High High Blood
Cholesterol Blood Cholesterol Cholesterol
____________________________________________________________
less than 200-239 mg/dL 240 mg/dL
200 mg/dL and above
HDL-Cholesterol
Low HDL-
Cholesterol
Less than 35
mg/dL
____________________________________________________________
*These levels are for anyone 20 years of age or older
Cholesterol levels less than 200 mg/dL are considered
desirable while levels of 240 mg/dL or above are high and
require more specific attention. Levels from 200-239 mg/dL
also require attention especially if your HDL-cholesterol is
low or if you have two or more other risk factors for heart
disease. Look at the chart to see how many risk factors you
have. Your doctor looks at all your risk factors to decide
what you need to do to lower your blood cholesterol and
reduce your risk of heart disease.
Risk Factors for Heart Disease
Factors You Can Do Something About
+ Cigarette smoking
+ High blood cholesterol(high total cholesterol and high
LDL-cholesterol)
+ Low HDL-cholesterol
+ High blood pressure
+ Diabetes
+ Obesity/overweight
+ Physical inactivity
Factors You Cannot Control
+ Age:
45 years or older for men
55 years or older for women
+ Family history of early heart disease (heart attack or
sudden death):
Father or brother stricken before the age of 55
Mother or sister stricken before the age of 65
HDL-Cholesterol. Unlike total and LDL-cholesterol, the
lower your HDL, the higher your risk for heart disease. An
HDL level less than 35 mg/dL is considered low and increases
your risk for heart disease. The higher your HDL, the
better. An HDL level of 60 mg/dL or above is high.
LDL-Cholesterol. Your doctor will likely check your LDL-
cholesterol level if your:
+ HDL-cholesterol is low,
+ total cholesterol is high,
OR
+ total cholesterol is borderline-high, and you have two
or more other risk factors for heart disease.
Your LDL level gives a better picture of your risk for heart
disease than your total cholesterol. Here are the
categories for LDL levels:
Classification: LDL-Cholesterol*
____________________________________________________________
Borderline-
Desirable High Risk High Risk
____________________________________________________________
less than 130 mg/dL 130-159 mg/dL 160 mg/dL and
above
____________________________________________________________
* These levels are for anyone 20 years of age or older
without heart disease. A person with heart disease should
have an LDL level of 100 mg/dL or less.
Lowering LDL is the main aim of treatment for a cholesterol
problem. If your LDL level puts you at high-risk and you
have fewer than two other risk factors for heart disease,
then your treatment goal is an LDL level of less than 160
mg/dL. However, if you have two or more other risk factors
for heart disease, your LDL goal should be less than 130
mg/dL. If you already have heart disease, your LDL should
be even lower - 100 mg/dL or less.
What Affects Your Blood Cholesterol Levels?
Your blood cholesterol levels are affected by:
+ What you eat - The saturated fat and cholesterol in the
food you eat raise total and LDL-cholesterol levels.
+ Overweight - Being overweight can make your LDL-
cholesterol level go up and your HDL level go down.
+ Physical activity/Exercise - Increased physical activity
helps to lower LDL-cholesterol and raise HDL-cholesterol
levels.
+ Heredity - Your body makes all the cholesterol it needs,
and your genes influence how your body makes and handles
cholesterol.
+ Age and sex - Blood cholesterol levels in both men and
women begin to go up at about age 20. Women before
menopause have levels that are lower than men of the
same age. After menopause, a woman's LDL-cholesterol
level goes up - and so does her risk for heart disease.
What if You Already Have Heart Disease?
If you already have heart disease, you have a great deal to
gain by lowering your cholesterol level. If you lower your
blood cholesterol, you can possibly prevent future heart
attacks, and maybe even slow down or reverse some of the
cholesterol buildup in the arteries. Remember, your LDL
should be 100 mg/dL or less.+
2
Get Set
What You Need To Do To Lower Blood Cholesterol
Get Set...What You Need to Do to Lower High Blood
Cholesterol
Now that you know about blood cholesterol, get set to lower
it. All healthy Americans, regardless of their blood
cholesterol level, should eat in a heart-healthy way. This
is true beginning with toddlers (about age 2) on up to their
parents, grandparents, and even great-grandparents. The
whole family should also be physically active. And if you
have a high blood cholesterol level - whether due to what
you eat, heredity, or both - it is even more important to
eat healthfully and to be physically active. Adopting these
behaviors also can help control high blood pressure as well
as diabetes.
You'll find more help on heart-healthy eating and physical
activity a little later in this booklet. First, here are
some general rules to lower blood cholesterol:
Choose foods low in saturated fat
All foods that contain fat are made up of a mixture of
saturated and unsaturated fats. Saturated fat raises your
blood cholesterol level more than anything else that you
eat. It is found in greatest amounts in foods from animals,
such as fatty cuts of meat, poultry with the skin, whole-
milk dairy products, lard, and in some vegetable oils like
coconut, palm kernel, and palm oils. The best way to reduce
your blood cholesterol level is to choose foods low in
saturated fat. One way to do this is by choosing foods such
as fruit, vegetables, and whole grain foods naturally low in
fat and high in starch and fiber.
Choose foods low in total fat
Since many foods high in total fat are also high in
saturated fat, eating foods low in total fat will help you
eat less saturated fat. When you do eat fat, you should
substitute unsaturated fat for saturated fat. Unsaturated
fat is usually liquid at room temperature and can be either
monounsaturated or polyunsaturated. Examples of foods high
in monounsaturated fat are olive and canola oils, those high
in polyunsaturated fat include safflower, sunflower, corn,
and soybean oils. Any type of fat is a rich source of
calories, so eating foods low in fat will also help you eat
fewer calories. Eating fewer calories can help you lose
weight - and, if you are overweight, losing weight is an
important part of lowering your blood cholesterol.
Choose foods high in starch and fiber
Foods high in starch and fiber are excellent substitutes for
foods high in saturated fat. These foods - breads, cereals,
pasta, grains, fruits, and vegetables - are low in saturated
fat and cholesterol. They are also usually lower in
calories than foods that are high in fat. Foods high in
starch and fiber are also good sources of vitamins and
minerals.
Diets low in saturated fat and cholesterol, and high in
fruits, vegetables, and grain products - like oat and
barley bran and dry peas and beans - may help to lower blood
cholesterol.
Choose foods low in cholesterol
Dietary cholesterol also can raise your blood cholesterol
level, although usually not as much as saturated fat. So,
it is important to choose foods low in dietary cholesterol.
Dietary cholesterol is found only in foods that come from
animals. Many of these foods also are high in saturated
fat. Foods from plant sources do not have cholesterol but
can contain saturated fat.
Move it...Be more physically active
Moving it - being physically active - helps your blood
cholesterol levels: It can raise HDL and may lower LDL.
Being more active also can help you lose weight, lower your
blood pressure, improve the fitness of your heart and blood
vessels, and reduce stress.
Lose weight, if you are overweight
People who are overweight tend to have higher blood
cholesterol levels than people of desirable weight. And
overweight people with an "apple" shape - bigger (pot) belly
- tend to have a higher risk for heart disease than those
with a "pear" shape - bigger hips and thighs.
Whatever your body shape, when you cut the fat in your diet,
you cut down on the richest source of calories. An eating
pattern high in starch and fiber instead of fat is a good
way to lose weight: many starchy foods have little fat and
are lower in calories than high fat foods. If you are
overweight, losing even a little weight can help to lower
LDL-cholesterol and raise HDL-cholesterol. You don't need
to reach your desirable weight to see a change in your blood
cholesterol levels.
To lower your blood cholesterol, remember to:
+ Choose foods low in saturated fat and cholesterol;
+ Be more physically active; and
+ Lose weight, if you are overweight.
A Look at Your Way of Eating
Take a minute to look at your current way of eating.
"MEDFICTS" on pages 10-11 is a checklist of foods for you to
fill out. Don't worry, it's not a test. Foods from each of
the various food groups are listed in two groups, Group 1
and Group 2. The number of servings eaten each week is
listed in the "Weekly Consumption" column, and the size of
the servings is listed in the "Serving Size" column.
Think about the foods you eat each week. Look at each food
category - are the foods you eat listed under Group 1 or
Group 2? Once you know the group, follow the line over to
the circles under "Weekly Consumption." Check the circle
that best describes the number of servings of those foods
you usually eat in one week. Then check the circle for the
portion size you usually eat. Do the same thing for each of
the food groups. Check your score on the bottom of page 11.
It will show you whether you are following the Step I or
Step II diet, or whether you need to make some further
changes. If you need help with MEDFICTS, bring it with you
the next time you visit your doctor.
Medficts
In each food category for both Group 1 and Group 2 foods:
check one from the "Weekly Consumption" column (number of
servings eaten per week), and then check one circle from the
"Serving Size" column (size of the serving).
If you check Rarely/Never, do not check a serving size
circle. See bottom of chart for score.
Food Category
____________________________________________________________
Meats
+ Recommended amount per day: < or = to 6 oz (equal in size
to 2 decks of playing cards).
+ Base your estimate on the food you consume most often.
+ Beef and Lamb selections are trimmed to 1/8" fat.
____________________________________________________________
1
o 10 grams or more total fat in 3 oz. cooked portion
Other Meat,
Beef Processed meats Poultry, Seafood
Ground beef 1/4 lb. Burger or Pork chops
Ribs Large Sandwich (Center loin)
Steak (T-bone, Bacon Pork roast (Blade
Flank, Lunchmeat Boston Sirloin)
Porterhouse, Sausage/Knockwurst Pork spareribs
Tenderloin) Hot Dogs Ground pork
Chuck blade roast Ham (Bone-end) Lamb chops
Brisket Ground turkey Lamb (Rib)
Meatloaf (w/ground Organ meats*
beef) Chicken w/skin
Corned beef Eel, Mackerel,
Pompano
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
o Less than 10 grams total fat in 3 oz. cooked portion
Low fat Other Meat,
Lean Beef Processed Meats Poultry, Seafood
Round steak Low fat lunchmeat Chicken, Turkey
(Eye of round, Top Canadian bacon (w/o skin)****
round) "Lean" fast-food Most Seafood*
Sirloin** sandwich Lamb (Leg-shank)
Tip & Bottom round** Boneless ham Pork tenderloin
Chuck arm pot roast** Pork sirloin, Top
Top loin** loin
Low fat Veal cutlets,
Sirloin,
Shoulder
Ground veal,
Venison
Veal chops and
Ribs**
Lamb (whole leg,
loin, fore-
shank,
sirloin)**
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large***
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (6 pts)
SCORE = _______
____________________________________________________________
Eggs
o Weekly consumption is the number of times you eat eggs
each week
____________________________________________________________
1
Whole eggs, Yolks
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
< or = to 1 2 > or = to 3
per day per day per day
(1 pt) (2 pts) (3 pts)
Check the number of eggs eaten each time?
SCORE = _______
2
Egg whites, Egg substitutes (1/2 cup = 2 eggs)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
< or = to 1 2 > or = to 3
per day per day per day
(1 pt) (2 pts) (3 pts)
Check the number of eggs eaten each time?
SCORE = _______
____________________________________________________________
Dairy
____________________________________________________________
1
Milk + Average serving: 1 cup
Whole milk, 2% milk, 2% buttermilk, Yogurt (whole milk)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Skim milk, 1% milk, Skim milk-buttermilk, Yogurt (nonfat &
lowfat)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
1
Cheese o Average serving: 1 oz.
Cream cheese, Cheddar, Monterey Jack, Colby, Swiss, American
Processed, Blue cheese, Regular cottage cheese (1/2 C) and
Ricotta (1/4 C).
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Low fat & fat free cheeses, Skim milk mozzarella
String cheese, Low fat, skim milk & fat free cottage cheese
(1/2 C) and Ricotta (1/4 C).
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
Frozen Desserts o Average serving: 1/2 cup
1
Ice cream, Milk shakes
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Ice milk, Frozen yogurt
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
____________________________________________________________
Frying Foods
o Average serving: see below
This section refers to method of preparation for
vegetables and meat.
____________________________________________________________
1
French fries, Fried vegetables: (1/2 cup)
Fried chicken, fish, and meat: (3 oz.)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Vegetables, not deep fried (1/2 cup)
Meat, poultry, or fish-prepared by baking,
broiling, grilling, poaching, roasting, stewing: (3 oz.)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
____________________________________________________________
In Baked Goods
o Average serving: 1 serving
____________________________________________________________
1
Doughnuts, Biscuits, Butter rolls, Muffins, Croissants,
Sweet rolls, Danish, Cakes, Pies, Coffee cakes, Cookies
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Fruit bars, Low fat cookies/cakes/pastries, Angel food cake,
Homemade baked goods with vegetable oils, breads, bagel
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
____________________________________________________________
Convenience Foods
____________________________________________________________
1
Canned, Packaged, or Frozen dinners; e.g., Pizza (1 slice),
Macaroni & cheese (about 1 cup), Pot pie (1), Cream soups (1
cup) Potato, rice, & pasta dishes with cream/cheese sauces
(1/2 cup)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Diet/Reduced calorie or reduced fat dinners (1 dinner)
Potato, rice, & pasta dishes without cream/cheese sauces
(1/2 cup)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
____________________________________________________________
Table Fats
o Average serving: 1 Tablespoon
____________________________________________________________
1
Butter, Stick margarine; Regular salad dressing; Mayonnaise,
Sour cream: 2 Tbsp.
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Diet and tub margarine, Low fat & fat free salad dressings,
Low fat & fat free mayonnaise
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
____________________________________________________________
Snacks
____________________________________________________________
1
Chips (potato, corn, taco), Cheese puffs, Snack mix, Nuts (1
oz.) Regular crackers (1/2 oz.)
Candy (milk chocolate, caramel, coconut) (about 11/2 oz.)
Regular popcorn (3 cups)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
2
Pretzels, Fat free chips (1 oz.)
Low fat crackers (1/2 oz. )
Fruit, Fruit rolls, Licorice, Hard candy (1 med. piece)
Bread sticks (1-2 pc.), Air-popped or low fat popcorn (3
cups)
Weekly Consumption
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
SCORE = _______
(Total all scores to get
a final score)
FINAL SCORE = _______
____________________________________________________________
To Score:
For each food category, multiply points in weekly
consumption box by points in serving size circle and record
total in score column. If group 2 foods checked, no points
are scored (except for Group 2 meats, large serving = 6
pts).
E X A M P L E
Weekly Consumption
X
_____ _____ _____
Rarely/Never 3 or less 4 or more
(3 pts) (7 pts)
(multiplied by:)
Serving Size
X
_____ _____ _____
Small Average Large
<6 oz. 6 oz. >6 oz.
per day per day per day
(1 pt) (2 pts) (3 pts)
21
SCORE = _______
____________________________________________________________
Group 1 Foods = Foods high in fat, saturated fat, and/or
cholesterol
< = less than
> = greater than
____________________________________________________________
Key
> or equal to 70 = Need to make some dietary changes
40 to 70 = Step I Diet
< 40 = Step II Diet
____________________________________________________________
* Organ meats, shrimp, abalone, and squid are low in fat
but high in cholesterol.
** Only lean cuts with all visible fat trimmed. If not
trimmed of all visible fat, score as if in Group 1.
*** Score 6 points if this box is checked.
**** All parts not listed in Group 1 have <10 grams total
fat.
Heart-Healthy Eating: The Step I and Step II Diets
All Americans should follow the general rules to lower blood
cholesterol. In fact, this is a way that the whole family
can eat (except infants under 2 years who need more calories
from fat), because these guidelines are similar to those
recommended for the general population. And if the whole
family eats in this way, it will help you make your blood
cholesterol-lowering diet your everyday way of eating.
If you have high blood cholesterol, you will have to pay
attention to what you eat by following either the Step I
diet or Step II diet, as advised by your doctor.
Step I Diet
On the Step I diet, you should eat:
+ 8-10 percent of the day's total calories from saturated
fat.
+ 30 percent or less of the day's total calories from fat.
+ Less than 300 milligrams of dietary cholesterol a day.
+ Just enough calories to achieve and maintain a healthy
weight. (You may want to ask your doctor or registered
dietitian what is a reasonable calorie level for you.)
If you do not lower your blood cholesterol enough on the
Step I diet or if you are at high risk for heart disease,
your doctor will ask you to follow the Step II diet. If you
already have heart disease, you should start on the Step II
diet right away. The Step II diet helps you cut down on
saturated fat and cholesterol even more than the Step I
diet. This helps lower your blood cholesterol even more.
Step II Diet
On the Step II diet, you should eat:
+ Less than 7 percent of the day's total calories from
saturated fat.
+ 30 percent or less of the day's total calories from fat.
+ Less than 200 milligrams of dietary cholesterol a day.
+ Just enough calories to achieve and maintain a healthy
weight. (You may want to ask your doctor or registered
dietitian what is a reasonable calorie level for you.)
To get the full benefits of the Step II diet, you should
have help from a registered dietitian or other qualified
nutritionist. For help in locating these health
professionals, see page 56. If your levels do not go down
enough, you may need to take medicine along with your diet.
The recommendations for saturated fat and total fat are
based on a percentage of the calories you eat; the actual
amount you should eat daily will vary depending on how many
calories you eat. See the chart below to get an idea of the
number of grams of saturated fat and total fat you should be
eating.
Counting Saturated Fat and Total Fat on the Step I and Step
II Diets
If you eat this many calories...
____________________________________________________________
1,200 1,500 1,800 2,000 2,500
____________________________________________________________
This is the recommended amount of fat for each day:
Saturated Fat (grams)*
Step I 12 15 18 20 25
Step II 8 10 12 13 17
Total Fat (grams)**
Step I
and 40 50 60 65 80
Step II
____________________________________________________________
* Amounts are equal to 9 percent of total calories for Step
I and 6 percent of total calories for Step II.
Remember 1 gram of fat equals 9 calories.
** Amounts are equal to 30 percent of total calories
(rounded down to the nearest 5); your intake should be
this much or less.
Note: On average, women consume about 1,800 calories a day
and men consume about 2,500 calories a day.
A Word About Sodium
If you have high blood pressure as well as high blood
cholesterol (and many people do), your doctor may tell you
to cut down on sodium or salt. As long as you are working
on getting your blood cholesterol number down, this is a
good time to work on your blood pressure, too. Try to limit
your sodium intake to 2,400 milligrams a day. We'll give
you tips on how to do this later.
For more detailed sodium information on specific foods, look
at the chart on pages 31 to 33 and tables 1-10 on pages 58
to 91 of this booklet.
What Kind of Success Can You Expect?
Generally your blood cholesterol level should begin to drop
a few weeks after you start on a cholesterol-lowering diet.
How much your level drops depends on the amounts of
saturated fat and cholesterol you used to eat, how high your
high blood cholesterol is, how much weight you lose if you
are overweight, and how your body responds to the changes
you make. Over time, you may reduce your blood cholesterol
level by 10-50 mg/dL or even more. +
3
Go!
How to Change Your Eating Habits and Be More Physically
Active
Go! - How to Change Your Eating Habits and Be More
Physically Active
Follow the Daily Food Guide for Heart-Healthy Eating
So far, we've been talking about general rules for heart-
healthy eating, and things like percent of calories from fat
and grams of saturated fat. But what it all boils down to
is the foods you eat. Here's a list of the food groups to
choose from when you plan your new way of eating. Be sure
to note the number of servings and serving sizes.
Turn back to the checklist of your current eating habits on
pages 10 and 11 (MEDFICTS). As you read through the
shopping and cooking tips for each food group in the next
sections, look to see where you need to make changes. Think
about how you can change your eating habits so that you can
meet your goal to eat in a heart-healthy way.
To help you compare the Step I and Step II diets, here's how
they differ:
+ The Step II diet calls for smaller amounts from the meat
and egg groups. Also, the Step II diet allows only the
leanest cuts of meat, fish, and poultry (see pages 58 to
69 for examples).
+ The Step II diet allows more servings of vegetable fats
and oils (unsaturated fats) since total calories from
fat remain at about 30 percent, and saturated fat is cut
back.
Remember that the food choices in the Step I diet are
similar to those for the entire family (except infants under
age 2). However, adults with high blood cholesterol need to
be especially careful to keep the saturated fat low and may
need special help to stay on their diets.
Shop for Foods Low in Saturated Fat and Cholesterol
Now that you know more about what to eat to lower your blood
cholesterol, it's time to stock the kitchen. This part of
the booklet is divided into the same food groups as the
"Daily Food Guide" table to help you make out your grocery
lists.
Daily Food Guide
____________________________________________________________
Food Group No. of Servings Serving Size
____________________________________________________________
Lean meat, poultry, < or equal to 6
fish, and shellfish ounces a day on
Step 1 diet
< or equal to 5
ounces a day on
Step II diet
(leanest cuts only)
Skim/low fat dairy 2-3 1 cup skim or
foods 1 percent milk
1 cup nonfat or
low fat yogurt
1 ounce low fat
or fat free
cheese that has
3 grams of fat
or less in a
serving
Eggs < or equal to 4
yolks a week on
Step I diet*
< or equal to 2 yolks
a week on Step II diet*
Fats and oils < 6-8* 1 teaspoon soft
margarine or
vegetable oil
1 tablespoon
salad dressing
1 ounce nuts
Fruits 2-4 1 piece fruit
1/2 cup diced
fruit
3/4 cup fruit
juice
Vegetables 3-5 1 cup leafy or
raw
1/2 cup cooked
3/4 cup juice
Breads, cereals, 6-11 1 slice bread
pasta, rice, dry 1/2 bun, bagel,
peas and beans, muffin
grains, and 1 ounce dry
potatoes cereal
1/2 cup cooked
cereal, dry
peas or beans,
potatoes, or
rice or other
grains
1/2 cup tofu
Sweets and snack Now-and-then
____________________________________________________________
* Includes food preparation; for fats and oils also includes
salad dressings and nuts.
< = less than
(See also the back of the booklet for a handy pocket-size
shopping list.) Remember to eat foods from the different
groups each day as well as a variety of foods from within
each group to get all the nutrients you need.
Food Groups
Meat, poultry, fish, and shellfish
Meat, poultry, fish, and shellfish are good sources of
protein and other nutrients - but they also contain
saturated fat and cholesterol. Saturated fat is found in
the fat that surrounds meat and in the streaks of fat -
called "marbling" - in meat. Poultry and fish also have
some saturated fat, but generally less than meat. Shellfish
have little saturated fat.
Meat, Poultry, and Fish: A Comparison
____________________________________________________________
Food Type Saturated Dietary Total
(3 oz., Fat Cholesterol Fat
cooked) (grams) (milligrams) (grams) Calories
____________________________________________________________
Beef, top round,
broiled 3 73 8 185
Beef, whole rib,
broiled 10 72 26 313
Chicken, light
meat without
skin, roasted 1 64 4 130
Chicken, light
meat with skin,
roasted 3 71 19 189
Ground turkey -
breast meat only <1 35 <2 130
Ground turkey
(meat and skin),
cooked 3 87 11 200
Cod, baked <1 47 <1 89
Mackerel 4 64 15 223
Note: < = less than
____________________________________________________________
To lower your blood cholesterol level, choose only the
leanest meats, poultry, fish, and shellfish. It is
especially important to go for the leanest on the Step II
diet. Look at the chart on page 18 to compare lean and
fatty examples of meat, poultry, and fish. As you can see,
+ Some cuts of beef are lower in saturated fat than
others.
+ Chicken or ground turkey without skin has less saturated
fat than chicken with skin or ground turkey that
includes skin.
+ Some fish, like cod, has less saturated fat and
cholesterol than either chicken or meat.
+ Foods with less fat also have fewer calories.
See tables 1 to 3 on pages 58 to 69 for more comparisons.
Since even the leanest meats, poultry, fish, and shellfish
have some saturated fat and cholesterol, the amount you eat
is also important. See the "Daily Food Guide" table on page
17.
+ The recommended amount of lean meat, poultry, fish, or
shellfish is:
- up to 6 ounces a day for the Step I diet, and
- up to 5 ounces a day for the Step II diet.
To give you an idea of what these recommendations look like,
a 3-ounce serving is about the size of a deck of cards.
(See table 11 on page 92 for pictures of serving sizes.)
Let's take a closer look at meat, poultry, fish, and
shellfish.
Meat. Follow these tips to make sure you buy low fat meats:
+ In the supermarket, look for these low fat meat clues:
- "lean" or "extra lean" labels
- "select" grade of beef, veal, and lamb. "Select" is
lower in fat than "choice" and "prime" grades.
Choose Lean
Remember that you can still eat red meat, as long as you
choose lean cuts. Choosing lean red meat gives you all the
benefits of the meat's protein and iron. Women before
menopause especially need the iron in lean meat.
Lean* Cuts of Meat
____________________________________________________________
Beef Veal Pork Lamb
____________________________________________________________
Eye of the round Shoulder Tenderloin Leg-shank
Top round Ground veal Sirloin
Cutlets Top loin
Sirloin
____________________________________________________________
* Lean defined as less than 10 grams of fat and 4.5 grams or
less of saturated fat in 3 cooked ounces, as currently
used on food labels.
+ Limit high fat processed meats like bacon, bologna,
salami, hot dogs, and sausage. They are high in
saturated fat and total fat. They are also high in
sodium. Look for low fat processed meats, but watch out
for their sodium content.
+ Limit organ meats, like liver, sweetbreads, and kidneys.
Organ meats are high in cholesterol even though they are
fairly low in fat.
See table 1 on pages 58 to 63 for a listing of more meats.
Poultry. In general, chicken and turkey are low in
saturated fat, especially when the skin is removed. When
shopping for poultry, remember:
+ You can buy chicken and turkey pieces with the skin
already removed. Or buy the pieces with the skin on
and remove it yourself before eating...it's easy to do.
Remember, the white meat itself always contains less
saturated fat than the dark meat. Removing the skin,
particularly from the white meat pieces, can help you
get rid of almost all of the saturated fat. Removing
the skin from the dark meat thighs and drumsticks also
helps, but not as much.
+ Limit goose and duck. They are high in saturated fat,
even with the skin removed.
____________________________________________________________
Quick Check
Meat, Poultry, and Fish - TRY IT!
You can make changes a little at a time! Check off one of
these things to try. Do it today!
+ The next time I buy chicken or turkey, I'll get the
skinless kind - or take the skin off myself.
+ I'll limit my daily meat servings to the size of two
decks of cards.
+ This week, I'll try a new type of fresh or plain frozen
fish.
____________________________________________________________
+ Try fresh ground turkey or chicken that is made from
white meat like the breast. Types that don't say "white
meat," "light meat," or "breast" on the label may
include the skin and dark meat, so they are higher in
fat.
+ Remember that some chicken and turkey hot dogs are lower
in saturated fat and total fat than pork and beef hot
dogs. There are also "lean" beef hot dogs that are low
in fat and saturated fat. Usually, processed poultry
products have more fat and cholesterol than fresh
poultry. To be sure, check the nutrition label on deli
products such as hot dogs and luncheon meats to find
those that are lowest in fat and saturated fat.
See table 2 on pages 64 to 66 for a more complete listing of
chicken and turkey.
Fish and shellfish. When shopping for fish and shellfish,
remember that:
+ Most fish is lower in saturated fat and cholesterol than
meat and poultry.
+ Shellfish varies in cholesterol content. Some, like
squid and shrimp are fairly high in cholesterol.
Others, like scallops, mussels, and clams, are low.
Shellfish have little saturated fat and total fat. Even
shrimp can be enjoyed occasionally on a diet to lower
blood cholesterol provided you stay within the limits
for dietary cholesterol.
You may have heard that a type of unsaturated fat called
"omega-3 fatty acids" found in fish and shellfish is good
for your heart. Health benefits have not been proven.
Still, any fresh or frozen fish is a smart food choice
because it is low in saturated fat. Avoid fish oil pills
because they are high in fat and calories, and they may have
long-term side effects.
See table 3 on pages 66 to 69 for a listing of more fish and
shellfish.
Dairy foods
Like high fat meats, regular dairy foods that have fat -
such as whole and 2 percent milk, cheese, and ice cream -
are also high in saturated fat and cholesterol. Here is a
guide to buying low fat or nonfat dairy foods:
Milk. Milk is a good source of protein, and it has lots of
vitamins and minerals, especially calcium. So:
+ Buy skim and 1 percent milk rather than whole or 2
percent milk. They have just as much or more calcium
and other nutrients as whole milk - with much less
saturated fat and cholesterol and fewer calories.
Make the Change, Step by Step
If you now drink whole milk, you will probably find it
easier to change to skim milk in steps so your taste buds
can adjust. Drink 2 percent milk for a few weeks, then 1
percent, and finally skim. You'll get used to the new taste
gradually. And, with each step, you'll cut down on the
saturated fat, cholesterol, and calories.
Cheese. Because they are made with whole milk or cream,
most cheeses are high in saturated fat and cholesterol.
Fortunately, many cheese makers are starting to offer low
fat versions of cheese favorites like cheddar, swiss, and
mozzarella. They use skim milk and vegetable oils to
replace some of the cream and other fat. The result is more
reduced fat and fat free cheeses to choose from. Cheeses
with 3 grams of fat or less in an ounce can be included in
the Step I and Step II diets. Follow these tips to find
your way through the cheese aisle:
Say Cheese? Think Again.
Often, when people cut back on meat they eat cheese instead,
thinking they are cutting back on saturated fat and
cholesterol.
What do you think? A serving of cheddar cheese has less
saturated fat than a serving of lean round steak.
_____ TRUE _____ FALSE
Check out the chart below for the answer.
+ When looking for hard cheeses, go for versions that are
"fat free," "reduced fat," "low fat," "light," or "part-
skim" (See pages 69 to 73.) Some versions have 3 grams
of fat or less in an ounce.
+ When looking for soft cheeses, choose low fat (1
percent) or nonfat cottage cheese, farmer cheese, or
part skim or light ricotta. Some of these cheeses have
3 grams of fat or less in an ounce.
+ If you are watching your sodium intake, choose lower-
sodium cheeses. Read the label to compare sodium
content (See page 35.)
Poultry, Meat, and Cheese: A Comparison
____________________________________________________________
Food Saturated Cholesterol Total Fat
(Per serving) Fat (grams) (milligrams) (grams)
____________________________________________________________
Roasted chicken -
without skin, light
meat roasted (3 ounces)* 1 64 4
Beef - top round
broiled (3 ounces)* 3 73 8
Natural cheddar (1 ounce)* 6 30 9
Answer: False
A serving of most natural and many processed cheeses has
less cholesterol, but more than six times the saturated fat
in a serving of chicken without the skin and almost twice
that of lean round steak.
____________________________________________________________
*Based on serving sizes currently used on food labels.
____________________________________________________________
Quick Check
Dairy Products - TRY IT!
Check off one of these things to try. Do it today!
_____ I'll try a low fat cheese, like low fat cheddar
or swiss.
_____ I'll switch from 2 percent milk to 1 percent or skim.
_____ I'll try sherbet or ice milk for dessert instead of
ice cream - and enjoy the fat savings.
____________________________________________________________
See table 4 on pages 69 to 73 for information on lower fat
cheeses. And remember to choose low fat cheeses with no
more than 3 grams of fat per ounce.
Ice cream. Ice cream is made from whole milk and cream, so
it is fairly high in saturated fat and cholesterol.
Remember to:
+ Buy other frozen desserts that are low in saturated fat,
like ice milk, low fat frozen yogurt, low fat frozen
dairy desserts, fruit ices, sorbet, and popsicles.
+ Eat ice cream less often and in small amounts.
See table 8 on page 84 to compare the saturated fat and
cholesterol in some frozen desserts.
Other dairy foods. Other dairy foods are available in low
fat or nonfat versions (See table 4):
+ Buy low fat or nonfat yogurt; like many other dairy
foods, it is an excellent source of protein and calcium.
Eat low fat or nonfat yogurt plain or use it as toppings
or in recipes.
+ Try low fat or nonfat sour cream or cream cheese blends.
Many taste as rich as the real thing, but have less fat
and calories.
____________________________________________________________
Quick Check
Eggs - TRY IT
Check off one of these things to try. Do it today!
_____ I'll try a cholesterol free egg substitute instead of
whole eggs.
_____ I'll count the number of eggs I eat a week and see if
I meet the recommendations.
____________________________________________________________
Eggs
Egg yolks are high in dietary cholesterol - each contains
about 213 mg. So, egg yolks are limited:
+ On the Step I diet, eat no more than 4 egg yolks a week.
+ On the Step II diet, eat no more than 2 egg yolks a
week.
This includes the egg yolks in baked goods and processed
foods.
Egg whites have no cholesterol, and you can substitute them
for whole eggs in recipes - two egg whites are equal to one
whole egg. You can also buy egg substitutes and use them
instead of whole eggs: In many baked goods, you can't tell
the difference.
Fats and oils
When you buy fats and oils, look for those that are
unsaturated - either polyunsaturated (safflower, sunflower,
corn and soybean oils) or monounsaturated (olive and canola
oils). Unsaturated fats help to lower blood cholesterol when
they are substituted for saturated fat. Just be sure to
limit the total amount of any fats or oils, since even those
that are unsaturated are rich sources of calories.
A Word About Margarine
You may have heard that margarine has a type of unsaturated
fat called "trans" fat. "Trans" fats appear to raise blood
cholesterol more than other unsaturated fats, but not as
much as saturated fats. "Trans" fats are formed when
vegetable oil is hardened to become margarine or shortening,
through a process called "hydrogenation." The harder the
margarine or shortening, the more likely it is to contain
more "trans" fat. Read the ingredient label to choose
margarines containing liquid vegetable oil as the first
ingredient rather than hydrogenated or partially
hydrogenated oil. Use the nutrition label to choose
margerines with the least amount of saturated fat.
When buying fats and oils, remember to:
+ Choose liquid vegetable oils that are high in
unsaturated fats - like canola, corn, olive, peanut,
safflower, sesame, soybean, and sunflower oils.
+ Buy margarine made with unsaturated liquid vegetable
oils as the first ingredient. Choose tub or liquid
margarine or vegetable oil spreads. The softer the
margarine, the more unsaturated it is. If you are
watching your sodium intake, try unsalted margarine.
+ Limit butter, lard, fatback, and solid shortenings.
They are high in saturated fat.
+ Buy light or nonfat mayonnaise instead of the regular
kinds that are high in fat. Most salad dressings are
lower in fat than mayonnaise.
____________________________________________________________
Quick Check
Fats and Oils - TRY IT!
Check off one of these things to change. Do it today!
_____ Instead of using butter as a spread on my toast, I'll
switch to a soft tub margarine.
_____ To cut back on calories and fat, I'll try to use a
lower fat margarine, salad dressing, or mayonnaise.
____________________________________________________________
For tips on cooking with unsaturated fats, see page 40; for
more information on fats and oils, see table 5 on pages 73
to 74.
Since nuts and seeds are high in fat, they are often grouped
with fats and oils. The fat in nuts and seeds is mostly
unsaturated, but these foods are still high in total fat and
calories. Salted nuts are also high in sodium. See table 6
on pages 75 to 76 to compare the fat and calories in nuts
and seeds.
Fruits and vegetables
Fruits and vegetables are very low in saturated fat and
total fat, and have no cholesterol. They are good sources
of starch and fiber and are low in sodium. Fruits and
vegetables are also low in calories, except for avocados and
olives, which are high in both fat and calories. Many
fruits and vegetables are also high in vitamin C, vitamin E,
and beta-carotene - so-called "antioxidants." A diet high
in these fruits and vegetables may also help to lower risk
for heart disease. So fruits and vegetables are great
substitutes for foods high in saturated fat and cholesterol.
Also most fruit and vegetables except for avocados, coconut,
and olives are low in total fat.
When shopping, remember to:
+ Buy fruits and vegetables to eat as snacks, desserts,
salads, side dishes, and in main dishes. Season with
herbs, spices, lemon juice, fat free or low fat
mayonnaise. Limit the use of regular mayonnaise or
other fatty sauces.
____________________________________________________________
Quick Check
Fruits and Vegetables - TRY IT!
Check off one of these things to try. Do it today!
_____ For a flavor change, I'll try serving applesauce as a
side dish.
_____ I'll keep more fruit in the refrigerator so it will be
handy for a snack instead of chips.
_____ If I have a small amount of leftover meat, I'll make a
stew that has lots of vegetables.
____________________________________________________________
Breads, cereals, pasta, rice and other grains, and dry peas
and beans
Breads, cereals, pasta, rice and other grains, and dry peas
and beans are generally high in starch and fiber and low in
saturated fat and calories. They also have no dietary
cholesterol. Except for some breads and cereals, most foods
in this group also are low in sodium. Check the food label
to be sure. Like fruits and vegetables, foods in this group
are good choices.
When buying foods from this group, remember to:
+ Choose whole-grain breads and rolls often. If you are
watching your sodium intake, compare labels (see page
35) and choose those lower in sodium.
+ Buy dry cereals; most are low in fat. Limit the high
fat granola, muesli, and oat bran types that are made
with coconut or coconut oil, which increases the
saturated fat content. Granola and muesli often have
nuts as well, which increases total fat and calories.
Some cereals are high in sodium.
+ Buy pasta, rice, and dry peas and beans to use as
entrees, or in casseroles or soups. Hold the high fat
sauces.
+ Limit baked goods that are made with lots of saturated
fat, like croissants, muffins, biscuits, butter rolls,
and doughnuts.
See table 7 on pages 77 to 81, for a list of more foods in
this group.
____________________________________________________________
Quick Check
Breads and Cereals - TRY IT!
Check off one of these things to try. Do it today!
_____ For breakfast instead of doughnuts and muffins, I'll
try a hot or cold cereal with skim milk and toast with
jelly.
_____ I'll top my spaghetti with stir-fried vegetables
instead of a creamy sauce.
____________________________________________________________
Sweets and snacks
Some sweets and snacks - like cakes, pies, cookies, cheese
crackers, and some chips - often are high in saturated fat,
cholesterol, and calories. Buy them only seldom, if at all.
But other foods in this group can be used as part of a well-
balanced diet.
Here are some low fat sweets to buy and use now-and-then:
+ angel food cake topped with fruit puree or fresh fruit
slices
+ fat free or low fat brownies, cakes, cheesecakes,
cupcakes, and pastries
+ fat free or low fat cookies like animal crackers,
devil's food cookies, fig and other fruit bars, ginger
snaps, and vanilla or lemon wafers
+ frozen low fat or nonfat yogurt, fruit ices, ice milk,
sherbet, and sorbet
+ gelatin desserts
+ graham crackers
+ puddings made with skim or 1 percent milk
Just remember that, while these treats may be low in fat,
most are not low in calories. So choose them only every
now-and-then, especially if you are trying to control your
weight.
____________________________________________________________
Quick Check
Sweets and Snacks - TRY IT!
Check off one of these things to try. Do it today!
_____ The next time I crave a cookie, I will try a new fat
free type. (But not too many - remember the calories!)
_____ Instead of buying ice cream, I will try ice milk or
nonfat frozen yogurt.
_____ Instead of snacking on regular chips, I'll try
pretzels or air-popped popcorn.
____________________________________________________________
Not all snack foods are high in saturated fat and
cholesterol. Buy some of these low fat ones and keep them
on hand for snack attacks:
+ bagels
+ bread sticks*
+ unsweetened ready-to-eat cereals*
+ frozen grapes or banana slices; other fresh fruit
+ fruit leather or other dried fruit
+ low fat or fat free crackers* like melba toast, rice
cakes, rye crisp, and soda crackers
+ no-oil baked tortilla chips*
+ popcorn (air-popped or "light")*
+ pretzels*
+ raw vegetables with nonfat or low fat dip
(* If you are watching your sodium intake, be sure to look
for low sodium or unsalted types.)
See table 8 on pages 81 to 86 for more information on sweets
and snack foods.
If You Also Have High Blood Pressure, Watch Your Sodium Too
If you have high blood pressure along with high blood
cholesterol, you should choose lower-sodium foods from each
group. Many low fat foods are naturally low in sodium, but
there are some you should watch out for, like regular canned
vegetables and soups, some crackers, breads and cereals,
pickles, and soy sauce. Check out the chart on pages 31 to
33 to compare the amount of sodium in some foods that are
also low in saturated fat and cholesterol.
Sodium Content of Heart-Healthy Foods
Sodium
Types of Food (milligrams)
+ Meat, poultry, fish, and shellfish
Fresh meat (like beef, pork, veal, Less than 90
and lamb), poultry, finfish, cooked,
3 ounces
Clams, steamed, 3 ounces 95
Tuna, canned, 3 ounces 300
Chicken hot dog, 1 755
Lean ham, 3 ounces 1,025
+ Dairy products
Milk
Skim or 1% milk, 1 cup 125
Buttermilk (salt added), 1 cup 260
Yogurt
Low fat or nonfat yogurt, fruited, 120-150
8 ounces
Low fat or nonfat yogurt, plain, 8 ounces 160-175
Cheese
Low fat cheese, 1 ounce 150
Low fat and low sodium cheese, 1 ounce Read the label
Cottage cheese, low fat, 1/2 cup 460
+ Eggs
Egg white, 1 55
Egg substitute, 1/4 cup = 1 egg 80-120
+ Fats and oils
Oil, 1 tablespoon 0
Unsalted tub margarine, 1 teaspoon Less than 5
Salted tub margarine, 1 teaspoon 45
Prepared salad dressings, low calorie,
2 tablespoons 50-310
Imitation mayonnaise, nonfat, 1 tablespoon 110
+ Fruits
Fruits (fresh, frozen, canned), 1/2 cup Less than 10
+ Vegetables
Fresh or frozen vegetables
(cooked without salt), 1/2 cup Less than 70
Tomato juice, canned, 3/4 cup 660
+ Breads, cereals, rice, pasta, and dry
peas and beans
Breads and crackers
Corn tortilla 40
Bread, 1 slice 110-175
Melba toast, 3 rectangles 120
English muffin, 1/2 130
Bagel, 1/2 190
Cracker, saltine type, 5 squares 195
Cereals, rice, and pasta
Ready-to-eat cereal, 1 ounce
Shredded wheat, 3/4 cup Less than 5
Puffed wheat and rice, 1 1/2 -
1 2/3 cup Less than 5
Granola type, 1/2 cup 5-25
Ring and nugget cereals, 1 cup 170-310
Flaked cereals, 2/3 -1 cup 170-360
Cooked cereal (unsalted), 1/2 cup Less than 5
Instant cooked cereal, 3/4 cup 180
Rice and pasta (unsalted), 1/2 cup Less than 10
Peas and beans
Peanut butter (unsalted), 2 tablespoons Less than 5
Dry beans, home cooked (unsalted), Less than 5
or no-salt added, canned, 1/2 cup
Peanut butter, 2 tablespoons 150
Dry beans, plain, canned (salted), 1/2 cup 350-590
+ Snacks
Popcorn and nuts
Popcorn and nuts (unsalted), 1 ounce Less than 10
Popcorn and nuts (salted), 1 ounce 170-250
Cake and candy
Jelly beans, 10 large 5
Hard candy, 1 ounce 10
Vanilla wafers, 1 10
Fig bar cookies, 1 55
Angel food cake, 1/12 of a 9 inch cake 210
Frozen Desserts
Ice pop, 1 10
Frozen nonfat or low fat yogurt, 1/2 cup 40-55
Ice milk, 1/2 cup 55-60
+ Condiments
Mustard, chili sauce, hot sauce, 1 teaspoon 35-65
Catsup, steak sauce, 1 tablespoon 100-230
Salt, 1/6 teaspoon 390
Pickles, 5 slices 280-460
Soy sauce, lower sodium, 1 tablespoon 600
Soy sauce, 1 tablespoon 1,030
+ Convenience foods
Canned and dehydrated soups, 1 cup* 600-1,300
Lower sodium versions* Read the label
Canned and frozen main dishes, 8 ounces** 500-1,570
Lower sodium versions**Read the label
* Creamy soups are higher in saturated fat and cholesterol.
** Choose main dishes that have ingredients lower in
saturated fat and cholesterol.
Source: Adapted from Home and Garden Bulletin 253-7, United
States Department of Agriculture, 1993.
See tables 1-10 on pages 58 to 91 to compare the amount of
sodium in other foods. Also see page 34 to learn how to
read food labels to compare the amount of sodium in
different brands.
Read Food Labels
We've already mentioned that reading food labels will help
you choose foods low in saturated fat, cholesterol,
calories, and sodium. What will the labels tell you?
Food labels have two important parts: the nutrition
information and the ingredients list. Also, some labels have
different claims like "low fat" or "light." Here's a closer
look at labels.
Read the nutrition information
Look for the amount of saturated fat, total fat,
cholesterol, and calories in a serving of a product.
Compare similar products to find the one with the smallest
amounts. If you have high blood pressure, do the same for
sodium.
Look at the ingredients
All food labels list the product's ingredients in order by
weight. The ingredient in the greatest amount is listed
first. The ingredient in the least amount is listed last.
So, to choose foods low in saturated fat or total fat, limit
your use of products that list any fat or oil first - or
that list many fat and oil ingredients. If you are watching
your sodium intake, do the same for sodium or salt. Use the
chart below to find the sources of saturated fat and
cholesterol in foods as they may appear in the list of
ingredients.
Sources of Saturated Fat and Cholesterol
____________________________________________________________
Animal fat Egg and egg-yolk solids Palm kernel oil
Bacon fat Ham fat Palm oil
Beef fat Hardened fat or oil Pork fat
Butter Hydrogenated vegetable oil Turkey fat
Chicken fat Lamb fat Vegetable oil*
Cocoa butter Lard Vegetable
Coconut Meat fat shortening
Coconut oil Whole-milk
Cream solids
*Could be coconut or palm oil.
____________________________________________________________
PRODUCT:
(Reproduction of a Food Nutrition Facts Label ommitted.)
CHECK FOR:
+ Serving size
+ Number of servings
+ Calories
+ Total fat in grams
+ Saturated fat in grams
+ Cholesterol in milligrams
(Amount Per Serving, Calories, Calories From Fat, Total Fat,
Cholesterol, Sodium, Total Carbohydrate, and Protein)
Here, the label gives the amounts for the different
nutrients in one serving. Use it to help you keep track of
how much fat, saturated fat, cholesterol, and calories you
are getting from different foods.
The "% Daily Value" shows you how much of the recommended
amounts the food provides in one serving, if you eat 2,000
calories a day. For example, one serving of this food gives
you 18 percent of your total fat recommendation.
Calories 2,000 2,500
____________________________________________________________
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
____________________________________________________________
Calories per gram:
Fat 9 Carbohydrates 4 Protein 4
Here you can see the recommended daily amounts for each
nutrient for two calorie levels. The amounts
listed are the same as the upper limit of the Step I diet.
The Step II diet would be lower. Look back at the table on
page 13. If you eat a 2,000 calorie diet, you should be
eating less than 65 grams of fat and less than 20 grams of
saturated fat. Your daily amounts may vary higher or lower
depending on your calorie needs.
Know what the claims mean
Besides the ingredients list and the nutrition information
that are on all packaged foods, you'll see certain claims on
some food packages. These claims include words like "light"
and "low fat" and are regulated by the government. To
figure out what a claim on a food label means turn to table
14 on pages 96 to 97.
____________________________________________________________
Quick Check
Food Shopping - TRY IT!
Check off one of these things to try. Do it today!
_____ I'll check the labels on the canned and packaged foods
in my cupboards. If any of them have any of the
saturated fat and cholesterol sources shown in the
chart on page 34, I'll buy foods that are lower in
saturated fat and cholesterol next time.
_____ I'll tuck the shopping list into my wallet or purse
right now - and I'll use it at the grocery store when
I shop.
____________________________________________________________
Cook the Low Fat Way
By following the shopping tips we just talked about, you can
stock your kitchen with great tasting foods that are low in
saturated fat and cholesterol. Now it's time to cook the
low fat way. Here are some cooking tips to cut down on
saturated fat and cholesterol.
Meat, poultry, fish, and shellfish
Before cooking meat, poultry, fish, and shellfish:
+ Trim fat from meat.
+ Remove the skin and fat from chicken, turkey, and other
poultry.
+ If you buy tuna or other canned fish packed in oil,
rinse it in a strainer before cooking with it. Better
yet, buy canned fish packed in water. If you are
watching your sodium to help lower blood pressure, be
sure to rinse the fish whether it is packed in oil or in
water.
Changes in your cooking style can also help you remove fat:
+ Bake, broil, microwave, poach, or roast instead of
frying.
+ When you do fry, use a nonstick pan and a nonstick
cooking spray or a very small amount of oil or
margarine.
+ When you roast, place the meat on a rack so that the fat
can drip away.
+ When a recipe calls for ground meat, brown the meat and
drain well before adding to other ingredients.
+ If you baste meats and poultry, use fat free ingredients
like wine, tomato juice, lemon juice, or defatted beef
or chicken broth instead of the fatty drippings.
+ Cook turkeys that are not self-basting - self-basting
turkeys can be high in saturated fat.
____________________________________________________________
Quick Check
Cooking with Meat, Poultry, Fish, and Shellfish - TRY IT!
Check off one of these things to try. Do it today!
_____ The next time I cook meat, I'll trim all the fat off
before cooking it.
_____ The next time I cook chicken, I'll bake, broil, or
roast it without adding any fat.
_____ From now on I'll buy turkey that is not self-basting.
For basting, I'll use defatted drippings.
_____ I'll try baking or poaching fish and shellfish in
wine, instead of breading and frying it.
____________________________________________________________
Sauces, soups, and casseroles
+ After making sauces or soups, cool them in the
refrigerator and skim the fat from the top. Treat
canned broth-type soups the same way. Try low sodium or
reduced sodium soups to help cut down on sodium.
+ When making casseroles with cheese, try low fat cheese.
Or use less regular cheese than the recipe calls for:
If you use one that is sharp-flavored, you won't taste a
difference. Mix just a little cheese into the dish,
saving the rest for the top. That way, the dish still
looks good and cheesy.
+ When you make creamed soup or white sauces, use skim, 1
percent, or evaporated skim milk instead of 2 percent,
whole milk, or cream. To make a low fat sauce, thicken
it with corn starch or flour. Or, if you have any
leftover rice, grind it up in the blender and then add
to the rest of the ingredients.
+ Make main dishes with pasta, rice, or dry peas and
beans. If you add meat, use small pieces just for
flavoring instead of as the main ingredient. Make
extras and freeze the leftovers for other meals.
____________________________________________________________
Quick Check
Sauces, Soups, and Casseroles - TRY IT!
Check off one of these things to try. Do it today!
_____ The next time I make a casserole with cheese, I'll cut
down on the amount called for or use low fat cheese.
I'll try using a sharp cheese for more flavor.
_____ I'll experiment with a new bean dish or two. If I use
meat, I'll use just a little for flavor.
____________________________________________________________
Seasonings and condiments
+ Use small amounts of lean meats to flavor vegetables
while cooking, instead of salt pork or fat back.
+ Flavor cooked vegetables with herbs or butter-flavored
seasoning instead of butter or margarine.
+ Use herbs, spices, and no-salt seasoning blends to bring
out the flavor of foods. Use salt sparingly in cooking
and stop using the salt shaker at the table. Limit
salty condiments like olives and pickles.
____________________________________________________________
Quick Check
Seasonings and Condiments - TRY IT!
Check off one of these things to try. Do it today!
_____ I'll try cooking greens with turkey thigh meat instead
of salt pork.
_____ For flavor, I'll sprinkle lemon juice and dill on
green beans after I cook them.
_____ For tomorrow night's dinner, I'll try skinless chicken
with tomatoes, rosemary, and peppers.
____________________________________________________________
Convenience foods. And for those times when you don't feel
like cooking:
+ Use your own convenience foods - low fat casseroles and
soups that you have cooked ahead and then frozen in
small batches.
+ Choose frozen dinners and pizzas that are low in
saturated fat, cholesterol, and sodium. Make sure the
dinners have vegetables, fruits, and grains - or add
them on the side.
____________________________________________________________
Quick Check
Convenience Foods - TRY IT!
Check off one of these things to try. Do it today!
_____ I'll check the label next time I buy a frozen dinner
to make sure it's one of the lowest in saturated fat
and cholesterol.
_____ When I have the time to cook, I'll make extra to
freeze in single portion sizes. That way I'll know my
frozen dinner will be low in saturated fat and
cholesterol.
____________________________________________________________
____________________________________________________________
Quick Check
Recipe Substitutions - TRY IT!
Check off one of these to try. Do it today!
_____ The next time I bake, I'll use two egg whites for each
whole egg, and I'll use margarine or oil instead of
butter.
_____ I'll switch from regular mayonnaise to light
mayonnaise.
_____ I'll make dips with nonfat yogurt instead of sour
cream.
_____ I will try to make puddings with skim or 1 percent
milk instead of whole or 2 percent milk.
____________________________________________________________
New ways to use old recipes
There are lots of special cookbooks and recipe booklets to
help you with low fat cooking. But maybe you have a
favorite cookbook that you've been using for years. You
don't have to throw it out: Just cut down on the high fat
ingredients and substitute ingredients lower in fat or
saturated fat as much as possible.
Here's a list of substitutions.
Fat - Saving Recipe Substitutions
Instead of... Use...
Whole milk Skim or 1 percent milk
Evaporated milk Evaporated skim milk
Light cream Equal amounts 1 percent milk
and evaporated skim milk
1 cup butter 1 cup margarine or 2/3 cup
vegetable oil*
Shortening Margarine*
Mayonnaise or salad dressing Nonfat or light mayonnaise or
salad dressing
1 whole egg 1/4 cup egg substitute or 2
egg whites
Cheese Low fat cheese
Sour cream Nonfat or low fat sour cream
or yogurt
Fat for "greasing" pan Nonstick cooking spray
* Note: The texture of baked goods may be different when
you use these substitutions.
Experiment to find out what works best for you.
Eat Right When Eating Out
Eating out while following a heart-healthy diet is getting
easier: Many restaurants have at least some menu items that
are low in saturated fat and cholesterol. Here are some
menu items to choose - and some to decrease:
Breakfast
Choose:
egg substitute
hot or cold cereal
toast with margarine and jam
English muffin or bagel with nonfat cream cheese
fruit or juice
Decrease:
egg yolks, any style
fried potatoes
bacon or sausage
biscuit, croissant, or sweet roll
Lunch
Choose:
salad (with dressing on the side)
regular-sized hamburger (hold the mayo)
turkey, chicken, or roast beef sandwich (hold the mayo)
soup (other than cream-based)
Decrease:
deluxe sandwiches
hot dogs or sausage
breaded and fried chicken or fish
cream-based soups
french fries, onion rings, or chips
Dinner
Choose:
pasta with low fat sauce
grilled or broiled fish or skinless chicken
lean steak, trimmed of fat
vegetarian entree (little or no cheese)
baked potato with a little margarine or nonfat yogurt
vegetables, plain or with a little oil
low fat desserts like fresh fruit, sorbet, sherbet, ice
milk, or nonfat frozen yogurt
Decrease:
prime rib or untrimmed steaks or chops
fried chicken or fish
cream sauces or gravies
rich desserts, such as cake, cheesecake, tortes, etc.
Here are more tips for eating out:
+ Choose restaurants that have low fat, low cholesterol
menu choices. And don't be afraid to make special
requests: it's your right as a paying customer.
+ Control serving sizes by asking for a small serving,
sharing a dish with a companion, or taking some home.
+ Ask that gravy, butter, rich sauces, and salad dressing
be served on the side. That way, you can control the
amount you eat.
+ Ask to substitute a salad or baked potato for chips,
fries, or other extras - or just ask that the extras be
left off your plate.
+ When ordering pizza, order vegetable toppings like green
pepper, onions, and mushrooms instead of meat toppings
or extra cheese.
+ At fast food restaurants, go for salads, grilled (not
fried or breaded) chicken sandwiches, regular-sized
hamburgers, or roast beef sandwiches. Go easy on the
regular salad dressings and fatty sauces. Limit jumbo
or deluxe burgers or sandwiches.
____________________________________________________________
Quick Check
Eating Out - TRY IT!
Check off one of these things to try. Do it today!
_____ The next time I go out for lunch, I'll try a regular
hamburger instead of the deluxe - and save on
saturated fat and cholesterol.
_____ The next time I order pizza, I'll spice it up with
vegetable toppings instead of fattier meat toppings
like sausage or pepperoni.
_____ The next time I'm out for dinner, I'll ask that salad
dressing and other sauces be served on the side. To
cut down on fat, I'll use just a little bit.
____________________________________________________________
+ At the salad bar, fill up on vegetables. Limit foods
like eggs, bacon, and cheese, and prepared salads like
potato or macaroni salad. Go easy on the salad dressing
- and choose low-calorie dressing or oil and vinegar
when it's offered.
+ Try different ethnic cuisines. Many such as Chinese and
Middle Eastern offer lots of low fat choices.
Eat Right at Social Events
Eating at social events like parties, receptions, family
gatherings, and church socials can be a challenge to your
heart-healthy eating style. Since you can't control what is
served, you may feel pressured to eat foods high in
saturated fat and cholesterol.
Here are some tips that will help you eat healthfully at
social events:
+ At a buffet, look ahead in line to see what low fat
foods are available. Fill up on low fat items and take
only small servings of high fat foods.
+ Bring a low fat dish to a potluck dinner. That way,
you'll have at least one low fat item from which to
choose.
+ At parties, focus on activities other than eating. Sit
away from the area where the food is being served so you
won't be tempted to overeat.
+ Ask for help from your family and friends who know you
are following a cholesterol-lowering diet. See if they
will include some low fat dishes instead of the high fat
favorites.
+ Have a few ready answers to politely say no to high fat
foods. For example, "thank you, but I couldn't eat
another bite - everything was delicious."
+ If you do eat too many high fat foods at a social event,
don't feel guilty. Just eat lightly the next day and
get back on track.
Check Your Menu I.Q.
Which menu item is the lower-fat selection?
1) Lean roast Chicken salad
beef sandwich ___ OR sandwich ___
2) Cream of
broccoli soup ___ OR Minestrone ___
1) Answer: The lean roast beef sandwich is usually lower in
fat. You can also ask that no mayonnaise, margarine, or
butter be put on the sandwich roll. While a plain chicken
sandwich would also be a good low fat choice, commercially
made chicken salad usually is made with lots of regular
mayonnaise, which adds fat calories.
2) Answer: The minestrone is the lower-fat choice: clear,
broth-based soups are almost always lower in fat than cream-
based soups. Both soups could be high in sodium, so you
might want to skip soup altogether if you're trying to lower
high blood pressure.
Look at the Sample Menus
Now that you are an expert on what foods from the different
food groups fit into the Step I and Step II diets, let's get
down to the nitty gritty to see how to fit this into what to
eat for a whole day. Here are some sample menus to give you
some ideas to get started. There are three menus - one for
traditional American-style foods, one for Southern-style
foods, and one for Mexican American-style foods.
For each style of food there are menus at two different
calorie levels - the average American man eats about 2,500
calories a day and the average American woman eats about
1,800 calories a day. For each of these calorie levels
there is a menu that follows the guidelines for the Step I
and Step II diets. So choose the kind of food you like, how
many calories you should be eating, and which diet you need
to follow.
Traditional American-Style Foods
Step I - 2,500 calories
Breakfast
1 medium bagel
2 teaspoons low fat cream cheese
1 1/2 cups shredded wheat cereal
1 small banana
1 cup 1 percent milk
3/4 cup orange juice
1 cup coffee
2 tablespoons 1 percent milk
Lunch
1/2 cup minestrone soup, canned
1 lean roast beef sandwich
2 slices whole wheat bread
3 ounces lean roast beef, unseasoned
3/4 ounce American cheese, low fat
1 leaf lettuce
3 slices tomato
2 teaspoons mayonnaise, low fat
1 cup fresh mixed fruit salad
1 cup lemonade
Snack
1 fresh large apple
Dinner
3 ounces salmon
1 medium baked potato
2 teaspoons tub margarine
1/2 cup green beans
1/2 teaspoon tub margarine
1/2 cup carrots
1/2 teaspoon tub margarine
1 medium white dinner roll
1 teaspoon tub margarine
1 cup ice milk
1 cup iced tea, unsweetened
Snack
3 cups popcorn
1 tablespoon tub margarine
Step II - 2,500 calories
Breakfast
1 medium bagel
2 teaspoons jelly
1 1/2 cups shredded wheat cereal
1 small banana
1 cup skim milk
3/4 cup orange juice
1 cup coffee
2 tablespoons skim milk
Lunch
1/2 cup minestrone soup, canned
1 lean roast beef sandwich
2 slices whole wheat bread
2 ounces lean roast beef, unseasonsed
3/4 ounce American cheese, low fat
1 leaf lettuce
3 slices tomato
2 teaspoons tub margarine
1 cup fresh mixed fruit salad
1 cup lemonade
Snack
1 fresh large apple
Dinner
3 ounces flounder
1 teaspoon vegetable oil
1 medium baked potato
2 teaspoons tub margarine
1/2 cup green beans
1/2 teaspoon tub margarine
1/2 cup carrots
1/2 teaspoon tub margarine
1 medium white dinner roll
1 teaspoon tub margarine
1 cup frozen yogurt
1 cup iced tea, unsweetened
Snack
3 cups popcorn
1 tablespoon tub margarine
Note: No salt is used when making the food.
Calories 2,471 2,453
Percent calories from fat 29 28
Percent calories from saturated fat 8 7
Cholesterol (milligrams) 162 144
Sodium (milligrams) 2,400 2,426
____________________________________________________________
Step I - 1,800 calories
Breakfast
1/2 medium bagel
1 teaspoon low fat cream cheese
1 cup shredded wheat cereal
1 small banana
1 cup 1 percent milk
3/4 cup orange juice
1 cup coffee
2 tablespoons 1 percent milk
Lunch
1/2 cup minestrone soup, canned
1 lean roast beef sandwich
2 slices whole wheat bread
3 ounces lean roast beef, unseasoned
3/4 ounce American cheese, low fat
1 leaf lettuce
3 slices tomato
2 teaspoons mayonnaise, low fat
1 medium apple
1 cup water
Dinner
3 ounces salmon
1 medium baked potato
1 teaspoon tub margarine
1/2 cup green beans
1/2 teaspoon tub margarine
1/2 cup carrots
1/2 teaspoon tub margarine
1 medium white dinner roll
1 teaspoon tub margarine
1/2 cup ice milk
1 cup iced tea, unsweetened
Snack
2 cups popcorn
1 teaspoon tub margarine
Step II - 1,800 calories
Breakfast
1/2 medium bagel
1 teaspoon jelly
1 cup shredded wheat cereal
1 small banana
1 cup skim milk
1 cup orange juice
1 cup coffee
2 tablespoons skim milk
Lunch
1/2 cup minestrone soup, canned
1 lean roast beef sandwich
2 slices whole wheat bread
2 ounces lean roast beef, unseasoned
3/4 ounce American cheese, low fat
1 leaf lettuce
3 slices tomato
2 teaspoons tub margarine
1 medium apple
1 cup water
Dinner
3 ounces flounder
1 teaspoon vegetable oil
1 medium baked potato
1 teaspoon tub margarine
1/2 cup green beans
1/2 teaspoon tub margarine
1/2 cup carrots
1/2 teaspoon tub margarine
1 medium white dinner roll
1 teaspoon tub margarine
1/2 cup low fat frozen yogurt
1 cup iced tea, unsweetened
Snack
3 cups popcorn
2 teaspoons tub margarine
Note: No salt is used when making the food.
Calories 1,821 1,870
Percent calories from fat 30 29
Percent calories from saturated fat 9 7
Cholesterol (milligrams) 150 130
Sodium (milligrams) 2,046 2,148
____________________________________________________________
Step I - 2,500 calories
Breakfast
1 cup oatmeal, made with 1 percent milk
1 cup 1 percent milk
1 medium English muffin
2 tablespoons low fat cream cheese
1 cup orange juice
1 cup coffee
2 tablespoons 1 percent milk
Lunch
3 ounces baked chicken, without the skin
1 teaspoon vegetable oil
Salad
1/2 cup lettuce
1/2 cup tomato
1/2 cup cucumber
1 tablespoon regular oil and vinegar dressing
1 cup white rice
1 teaspoon tub margarine
1 medium biscuit, made with vegetable oil
2 teaspoons tub margarine
1 cup water
Dinner
3 ounces lean roast beef
1/4 cup onion
1 tablespoon beef gravy, made with 1 percent milk
1/2 cup turnip greens
1/2 teaspoon tub margarine
1 medium sweet potato
1 teaspoon brown sugar
1 medium slice cornbread, made with tub margarine
1 teaspoon tub margarine
1/4 medium honeydew melon
2 medium pumpkin cookies, made with vegetable oil
1 cup iced tea, sweetened with sugar
Snack
8 saltine crackers, with unsalted tops
1 1/2 ounces part skim mozzarella cheese
2 medium dried prunes
Step II - 2,500 calories
Breakfast
1 cup oatmeal, made with skim milk
1 cup skim milk
1 medium English muffin
2 teaspoons tub margarine
2 teaspoons jelly
1 cup orange juice
1 cup coffee
2 tablespoons skim milk
Lunch
3 ounces baked chicken, without the skin
1 teaspoon vegetable oil
Salad
1/2 cup lettuce
1/2 cup tomato
1/2 cup cucumber
1 tablespoon regular oil and vinegar dressing
1 1/4 cups white rice
1 1/4 teaspoon tub margarine
1 medium biscuit, made with vegetable oil
2 teaspoons tub margarine
1 cup water
Dinner
2 ounces lean roast beef
1/4 cup onion
1 tablespoon beef gravy, made with water
1/2 cup turnip greens
1/2 teaspoon tub margarine
1 medium sweet potato
1 teaspoon brown sugar
1 medium slice cornbread, made with tub margarine
1 teaspoon tub margarine
1/4 medium honeydew melon
2 medium pumpkin cookies, made with vegetable oil
1 cup iced tea, sweetened with sugar
Snack
8 saltine crackers, with unsalted tops
3/4 ounce part skim mozzarella cheese
2 medium dried prunes
Note: No salt is used when making the food.
Calories 2,560 2,536
Percent calories from fat 30 29
Percent calories from saturated fat 10 7
Cholesterol (milligrams) 241 177
Sodium (milligrams) 2,174 2,035
____________________________________________________________
Southern-Style Foods
Step I - 1,800 calories
Breakfast
3/4 cup oatmeal, made with 1 percent milk
3/4 cup 1 percent milk
1 medium English muffin
2 tablespoons low fat cream cheese
3/4 cup orange juice
1 cup coffee
2 tablespoons 1 percent milk
Lunch
3 ounces baked chicken, without the skin
1 teaspoon vegetable oil
Salad
1/2 cup lettuce
1/2 cup tomato
1/2 cup cucumber
2 teaspoons regular oil and vinegar dressing
1/2 cup white rice
1/2 teaspoon tub margarine
1/2 medium biscuit, made with vegetable oil
1 teaspoon tub margarine
1 cup water
Dinner
3 ounces lean roast beef
1/4 cup onion
1 tablespoon beef gravy, made with 1 percent milk
1/2 cup turnip greens
1/2 teaspoon tub margarine
1 medium sweet potato
1/2 teaspoon brown sugar
1/2 medium slice cornbread, made with tub margarine
1/2 teaspoon tub margarine
1/4 medium honeydew melon
1 medium pumpkin cookie, made with vegetable oil
1 cup iced tea, sweetened with sugar
Snack
4 saltine crackers, with unsalted tops
3/4 ounce part-skim mozzarella cheese
2 medium dried prunes
Step II - 1,800 calories
Breakfast
3/4 cup oatmeal, made with skim milk
1 cup skim milk
1 medium English muffin
2 teaspoons tub margarine
2 teaspoons jelly
3/4 cup orange juice
1 cup coffee
2 tablespoons skim milk
Lunch
3 ounces baked chicken, without the skin
1 teaspoon vegetable oil
Salad
1/2 cup lettuce
1/2 cup tomato
1/2 cup cucumber
2 teaspoons regular oil and vinegar dressing
1/2 cup white rice
1/2 teaspoon tub margarine
1/2 medium biscuit, made with vegetable oil
1 teaspoon tub margarine
1 cup water
Dinner
2 ounces lean roast beef
1/4 cup onion
1 tablespoon beef gravy, made with water
1/2 cup turnip greens
1/2 teaspoon tub margarine
1/2 medium mashed sweet potato
1/2 teaspoon brown sugar
1/2 medium slice cornbread, made with tub margarine
1/2 teaspoon tub margarine
1/4 medium honeydew melon
1 medium pumpkin cookie, made with vegetable oil
1 cup iced tea, sweetened with sugar
Snack
4 saltine crackers, with unsalted tops
1/2 ounce part skim mozzarella cheese
2 medium dried prunes
Note: No salt is used when making the food.
Calories 1,823 1,841
Percent calories from fat 30 29
Percent calories from saturated fat 9 7
Cholesterol (milligrams) 191 159
Sodium (milligrams) 1,471 1,492
____________________________________________________________
Mexican American-Style Foods
Step I - 2,500 calories
Breakfast
1/2 cup cantaloupe
1 cup farina, made with 1 percent milk
2 slices white bread
2 teaspoons tub margarine
2 teaspoons jelly
3/4 cup orange juice
1 cup hot cocoa, made with 1 percent milk
Lunch
Beef Enchilada
2 corn tortillas
3 ounces lean roast beef
1 teaspoon vegetable oil
1 ounce low fat cheddar cheese
1/8 cup onion
1/8 cup tomato
1/4 cup lettuce
2 teaspoons chili peppers
3/4 cup refried beans, made with vegetable oil
6 carrot sticks
6 celery sticks
1/2 cup 1 percent milk
Dinner
Chicken Taco
2 corn tortillas
3 ounces chicken breast without the skin
1 teaspoon vegetable oil
1 ounce low fat cheddar cheese
2 tablespoons guacamole
2 tablespoons salsa
1/2 cup corn
1/2 teaspoon tub margarine
1 cup Spanish rice, made with tub margarine
1 medium banana
1 cup coffee
2 tablespoons 1 percent milk
Snack
3/4 cup ice milk
Step II - 2,500 calories
Breakfast
1/2 cup cantaloupe
1 cup farina, made with skim milk
2 slices white bread
2 teaspoons tub margarine
2 teaspoons jelly
3/4 cup orange juice
1 cup hot cocoa, made with skim milk
Lunch
Beef Enchilada
2 corn tortillas
2 ounces lean roast beef
1/2 teaspoon vegetable oil
1 ounce low fat cheddar cheese
1/8 cup onion
1/8 cup tomato
1/4 cup lettuce
2 teaspoons chili peppers
3/4 cup refried beans, made with vegetable oil
6 carrot sticks
6 celery sticks
1/2 cup skim milk
Dinner
Chicken Taco
2 corn tortillas
3 ounces chicken breast without the skin
1/2 teaspoon vegetable oil
1 ounce low fat cheddar cheese
2 tablespoons guacamole
2 tablespoons salsa
1 cup corn
1 teaspoon tub margarine
1 cup Spanish rice, made with tub margarine
1 medium banana
1 cup coffee
2 tablespoons skim milk
Snack
3 cups popcorn
1 tablespoon tub margarine
Note: No salt is used when making the food.
Calories 2,557 2,574
Percent calories from fat 29 28
Percent calories from saturated fat 8 6
Cholesterol (milligrams) 185 136
Sodium (milligrams) 2,100 2,395
____________________________________________________________
Step I - 1,800 calories
Breakfast
1/2 cup cantaloupe
3/4 cup farina, made with 1 percent milk
1 slice white bread
1 teaspoon tub margarine
1 teaspoon jelly
3/4 cup orange juice
3/4 cup hot cocoa, made with 1 percent milk
Lunch
Beef Enchilada
2 corn tortillas
3 ounces lean roast beef
2/3 teaspoon vegetable oil
1/2 ounce low fat cheddar cheese
1/8 cup onion
1/8 cup tomato
1/4 cup lettuce
2 teaspoons chili peppers
1/2 cup refried beans, made with vegetable oil
4 carrot sticks
4 celery sticks
1/2 cup 1 percent milk
Dinner
Chicken Taco
1 corn tortilla
3 ounces chicken breast without the skin
2/3 teaspoon vegetable oil
1/2 ounce low fat cheddar cheese
1 tablespoon guacamole
1 tablespoon salsa
1/2 cup corn
1/2 teaspoon tub margarine
1/2 cup Spanish rice, made with tub margarine
1/2 medium banana
1 cup coffee
2 tablespoon 1 percent milk
Snack
1/2 cup ice milk
Step II - 1,800 calories
Breakfast
1/2 cup cantaloupe
3/4 cup farina, made with skim milk
1 slice white bread
1 teaspoon tub margarine
1 teaspoon jelly
3/4 cup orange juice
3/4 cup hot cocoa, made with skim milk
Lunch
Beef Enchilada
2 corn tortillas
2 ounces lean roast beef
2/3 teaspoon vegetable oil
1/2 ounce low fat cheddar cheese
1/8 cup onion
1/8 cup tomato
1/4 cup lettuce
2 teaspoons chili peppers
2/3 cup refried beans, made with vegetable oil
4 carrot sticks
4 celery sticks
1/2 cup skim milk
Dinner
Chicken Taco
2 corn tortillas
3 ounces chicken breast without the skin
2/3 teaspoon vegetable oil
1/2 ounce low fat cheddar cheese
1 tablespoon guacamole
1 tablespoon salsa
1/2 cup corn
1/2 teaspoon tub margarine
1/2 cup Spanish rice, made with tub margarine
1 medium banana
1 cup coffee
2 tablespoons skim milk
Snack
1 cup popcorn
1 tablespoon tub margarine
Note: No salt is used when making the food.
Calories 1,852 1,860
Percent calories from fat 29 28
Percent calories from saturated fat 9 6
Cholesterol (milligrams) 169 127
Sodium (milligrams) 1,616 1,787
____________________________________________________________
Fit Physical Activity Into Your Routine
Being physically active helps improve your blood cholesterol
levels. It can also help you lose weight, if you are
overweight. (See table 13 on page 95 to see how many
calories you burn doing different activities.) But you
don't have to train like a marathon runner to benefit from
physical activity! Any exercise, even if it's done for just
a few minutes each day, is better than none at all.
You can fit physical activity into your daily routine in
small but important ways. (See box below.) And being active
together is great for the whole family: take trips that
include hiking, swimming, or skiing. Use your backyard or
park for basketball, baseball, football, badminton, or
volleyball games.
Regular, vigorous physical activity - called "aerobic" - is
especially good for your heart and can burn off extra
calories. In aerobic activity, the body uses oxygen to
produce the energy needed for the activity. Some aerobic
activities are swimming, brisk walking, running, and jumping
rope. This type of activity can condition your heart and
lungs if you do it for at least 30 minutes, three to four
times a week. But even if you don't have 30 minutes for an
activity break, try to find two 15-minute periods or even
three 10-minute periods. See table 12 on pages 94 to 95 for
a sample walking program to help you get started.
See page 56 for other sources of information on physical
activity.
Be More Active Every Day
+ Take a walk.
+ Use the stairs.
+ Get off the bus one or two stops early and walk the rest
of the way.
+ Park farther away from the store.
+ Ride a bike.
+ Work in the yard or garden.
+ Go dancing.
Lose Weight the Sensible Way
If you are overweight, losing even a small amount of weight
- 5 to 10 pounds - can improve your blood cholesterol
levels. But don't go on a crash diet to see how quickly
you can lose those pounds. The healthiest and longest-
lasting weight loss happens when you take it slowly, losing
1/2 to 1 pound a week. Like a cholesterol-lowering diet, a
weight-loss diet is really a new way of eating for life.
The eating plans in this booklet easily lend themselves to
weight loss because cutting down on fat is a good way to cut
down on calories. And you should take care to eat foods
high in starch and fiber (like vegetables, fruits, and
breads and cereals) instead of high fat foods. Choose low
fat and low calorie items from each food group; the food
charts in the back of the booklet will help. Finally, in
addition to the kinds of foods you eat, you'll have to limit
the amount - or serving sizes - as well.
But there's more to losing weight than just eating fewer
calories. The most successful weight-loss programs seem to
be those that combine changes in what you eat and increased
physical activity. Combining changes in eating and physical
activity leads to greater weight loss than either way
achieves alone.
When To Play It Safe
Most people don't need to see a doctor before they start to
be physically active, since a gradual, sensible activity
program has few health risks. But you should check with
your doctor first if you:
+ have a medical condition;
+ have pains or pressure in the chest and shoulder area;
+ tend to feel dizzy or faint;
+ get very breathless after mild exertion; or
+ are middle-aged or older, have not been physically
active, and plan a fairly vigorous activity program.
Some people lose weight on their own. But others like the
support of a structured program. If you are interested in
enrolling in a weight-loss program, here are some things you
should ask about:
+ Does the program include working with you to help change
your eating, activity, and personal habits?
+ Is counseling offered? How much?
+ Is the staff made up of a variety of qualified
counselors and health professionals such as
nutritionists, registered dietitians, doctors, nurses,
psychologists, and exercise physiologists?
+ Is there training on how to deal with times when you may
feel stressed and slip back to your old habits?
+ Is attention paid to keeping the weight off? How long
is this phase?
+ Are food choices flexible and suitable? Are weight
goals set by the client and the health professional?
____________________________________________________________
Quick Check
Physical Activity - TRY IT!
Check off one of these things to try. Do it today!
_____ Instead of using the elevator, I'll try walking up the
escalator or even the stairs.
_____ I'll take a walk after dinner instead of watching
television.
_____ I'll choose a parking space at the far end of the lot
instead of one closer to the door.
____________________________________________________________
There are some other questions you can ask about how well a
program works. You may not get answers, because many
programs don't gather this information. But it's still
important to ask:
+ How many people who start the program finish it?
+ How much weight do people who finish the program lose?
+ How much weight do people keep off at 1, 3, and even 5
years?
+ How many people have problems or side effects - and what
are they?
Remember - quick weight-loss methods don't yield lasting
results! Weight-loss methods that rely on diet aids like
drinks, prepackaged foods, or diet pills don't work in the
long run. Traditional American-Style FoodsWhether you lose
weight on your own or with a group, remember that the most
important changes are long term. No matter how much weight
you have to lose, modest goals and a slow course will
increase your chance of both losing the weight and keeping
it off.
Habits Are Made To Be Broken
Here's a good tip to help you control or change your eating
habits:
Keep track of what you eat, and when you eat by writing it
down. Note whether you snack on high fat, high calorie
foods in front of the television, or if you skip breakfast
and then eat a large lunch. Once you see your habits, you
can set goals for yourself: Cut back on TV snacks and, when
you do snack, have fresh fruit, unsalted popcorn, or
unsalted pretzels. If there's no time for breakfast at
home, take a low fat muffin, bagel, or cereal with you to
eat at work. Changing your behavior will help you change
your weight for the better.
Look Here for More Help
Designing a new eating plan. If you want more help in
planning a Step I or Step II diet, make an appointment with
a registered dietitian or other qualified nutritionist.
They can help you design an eating plan for your own needs
and food likes. The help of a dietitian or qualified
nutritionist is especially important if you are following a
Step II diet.
To find a registered dietitian, contact:
+ The National Center for Nutrition and Dietetics'
Consumer Nutrition Hotline at 1-800-366-1655,
+ Your local hospital and/or public health department, or
+ Your doctor.
Starting An Activity Program. If you'd like to find out
more about how to increase your physical activity, help is
only a phone call away. Check your local parks and
recreation department or YMCA to locate nearby gyms, parks,
walking/biking trails, or exercise classes. Check your
local shopping mall too; many malls open early or stay open
late for people who want to walk there.
Reading More About It. If you would like more written
material about cholesterol, healthy eating, and physical
activity, write the National Cholesterol Education Program
(NCEP) of the National Heart, Lung, and Blood Institute at
the address on the next page. In addition to this booklet,
the NCEP has developed other publications to help you lower
your blood cholesterol. One of these, So You Have High
Blood Cholesterol, gives more detailed information on high
blood cholesterol and how it affects your health. Other
booklets are for children with high blood cholesterol.
Another pamphlet, Exercise and Your Heart: A Guide to
Physical Activity, tells you more about physical activity
and how to get started.
To request more information and a catalog of publications,
contact:
National Cholesterol Education Program
NHLBI Information Center
P.O. Box 30105
Bethesda, MD 20824-0105
The American Heart Association can also provide you with
additional information. Contact your local American Heart
Association or call 1-800-AHA-USA1 (1-800-242-8721).
Table 1: Meats
The foods within each group (beef, lamb, pork, veal) are
ranked from low-to-high saturated fat. So, when you are
shopping, choose cuts from the upper portion of each group.
Some of these cuts may also be labeled "lean" or "extra
lean" in the store. Remember to eat no more than 5 to 6
ounces of lean meat a day. And, if you are trying to lose
weight, the information on total fat, percent calories from
fat, and calories should be helpful.
The values listed are for meats with the fat trimmed to 1/4
inch, except where noted. Be sure to trim off any fat
before cooking. All meats listed are "choice" grade;
"select" grade meats are lower in fat but are not always
available. Lastly, all serving sizes shown are the amounts
that people typically eat. These are the same serving sizes
that are used on food labels.
____________________________________________________________
Product (3 oz. Sat. Chol. Total Cal. Total Sdm.
cooked, unless Fat (mgs) Fat* from Cal. (mgs)
noted otherwise) (gms) (gms) Fat**
(%)
____________________________________________________________
Beef
Processed lunch
meat, lean roast
beef # (2 oz.) 1.2 17 3.0 39 70 440
Processed lunch
meat, lean corned
beef # (2 oz.) 1.5 29 3.3 37 80 680
Processed lunch
meat, lean
pastrami #
(2 oz.) 1.5 40 3.3 37 80 700
Liver,
braised*** 2.2 331 4.2 27 137 59
Eye of round,
roasted,
1/8 inch trim 2.9 60 7.7 40 71 52
Top round, broiled,
1/8 inch trim 3.0 73 8.1 39 85 51
Tip round, roasted,
1/8 inch trim 4.0 70 10.6 49 195 54
Meat loaf 4.6 64 11.7 53 197 463
Bottom round,
braised, 1/8
inch trim 5.0 82 13.6 53 230 43
Top sirloin,
broiled, 1/8
inch trim 5.3 77 13.3 54 222 54
Ground beef,
extra lean,
broiled medium 6.2 71 13.9 58 217 59
Corned beef,
cured, brisket,
cooked, 1/4
inch trim 6.3 83 16.1 68 213 964
Link sausage,
smoked, beef
and pork# 6.4 39 16.6 81 184 517
(about 1 link,
each 4 in. long,
1 1/8 in. around)
Short loin, top
loin, broiled,
1/8 inch trim 6.5 68 16.4 61 243 55
Flank, braised**** 6.7 62 14.0 56 224 60
Short loin,
tenderloin,
broiled,
1/8 inch trim 6.9 74 17.7 63 253 51
Ground beef,
lean, broiled
medium 7.0 74 15.7 61 231 65
Bologna#
(about 2 slices) 7.2 31 15.6 83 170 536
Frankfurter,
cured# 7.2 33 15.6 81 173 562
(about 1 frank,
5 in. long, 7/8
in. around; 8 per
1-lb. package)
Salami, cooked 7.2 51 17.1 71 216 984
(3 oz. is about
4 slices, 4 in.
around, 1/8 in.
thick)
Chuck, arm pot
roast, braised,
1/8 inch trim 7.5 86 19.3 63 277 52
Ground beef,
regular,
broiled medium 7.8 76 17.6 64 246 70
Rib eye, small
end (ribs 10-12),
broiled**** 8.4 70 18.9 65 261 54
Short loin,
T-bone steak,
broiled, 1/4
inch trim 8.6 70 18.0 64 253 52
Short loin,
porterhouse steak,
broiled, 1/4 inch
trim 8.9 70 18.8 65 260 52
Chuck, blade
roast, braised,
1/8 inch trim 9.3 88 23.4 68 308 56
Rib, whole
(ribs 6-12),
roasted,
1/8 inch trim 10.3 72 25.5 74 313 55
Brisket, whole,
braised,
1/4 inch trim 12.1 80 26.8 74 327 52
Rib, short ribs,
braised,
1/4 inch trim 16.6 80 35.7 80 400 43
____________________________________________________________
Lamb (all cuts are trimmed to 1/8 inch fat except ground
lamb)
Leg, shank,
roasted 3.9 77 9.8 47 186 56
Fore shank,
braised 4.8 91 11.5 50 208 62
Leg, whole,
roasted 5.1 79 12.4 54 207 58
Shoulder, blade,
broiled 6.4 81 15.9 62 229 71
Loin, broiled 7.4 85 17.7 63 255 67
Ground lamb,
broiled 7.6 82 16.7 63 240 69
Shoulder, arm,
braised 7.9 103 19.4 61 289 62
Rib, roasted 10.0 82 23.6 73 292 63
____________________________________________________________
Pork (fresh unless noted otherwise) (all cuts are trimmed to
1/4 inch fat)
Processed lunch
meat, lean ham#
(2 oz.) 1.1 31 3.3 42 71 680
Ham steak, cured,
boneless, extra
lean, cooked,
cold 1.3 39 3.6 31 105 1080
Canadian-style
bacon, grilled# 1.6 32 4.6 41 101 850
(about 2 1/2
slices)
Liver, braised*** 1.6 302 3.7 24 141 42
Ham, cured,
boneless,
extra lean,
roasted 1.7 45 4.7 34 123 1023
Loin, tenderloin,
roasted 2.2 67 5.1 31 147 47
Ham, cured,
boneless, regular,
roasted 3.0 50 7.7 46 151 1275
Loin, sirloin
(sirloin roasts),
boneless, roasted 3.4 73 8.0 41 176 47
Top loin, loin
chop, boneless,
broiled 3.9 69 9.6 44 195 53
Loin, top loin
(loin roasts),
boneless, roasted 4.0 66 9.7 46 192 38
Loin, center
loin (loin
roasts), bone-in,
roasted 4.9 68 11.4 52 199 54
Leg (ham),
rump half,
roasted 4.9 81 12.1 51 214 52
Loin, roasted 5.3 70 12.5 53 211 45
Italian sausage,
cooked# 5.5 43 14.1 72 177 504
(about 2/3 link;
links packed
4 per pound)
Loin, center rib,
rib chop,
bone-in,
broiled 5.5 70 13.2 53 223 53
Bratwurst,
cooked# 5.6 33 14.2 78 164 305
(about 2/3
link; links
packed 4 per
12-oz. package)
Loin, sirloin
(sirloin roasts),
bone-in, roasted 5.6 74 13.6 55 222 51
Loin, center rib
(rib roasts),
bone-in, roasted 5.7 62 13.0 54 217 39
Leg (ham),
shank half,
roasted 6.4 78 17.1 62 246 50
Liver sausage,
liverwurst# 6.4 87 15.6 79 178 n/a
(about 3 1/4
slices; slice is
2 1/2 in. diameter,
1/4 in. thick)
Shoulder, blade,
Boston (roasts),
roasted 6.6 73 16.0 63 228 57
Smoked link
sausage# 6.8 37 17.4 73 213 820
(about 1 link;
link is 4 in.
long, 1 1/8 in.
diameter)
Shoulder, cured,
arm picnic,
roasted 7.1 49 18.2 69 238 912
Ground pork,
cooked 7.3 80 17.7 63 252 62
Shoulder, cured,
blade roll, roasted 7.9 57 20.0 74 244 827
Ribs, country-
style, roasted 8.6 78 21.5 69 279 44
Loin, blade
(roasts),
bone-in, roasted 8.6 79 20.9 69 275 26
Knockwurst 8.7 48 23.7 82 261 858
Chitterlings,
simmered 9.2 122 24.4 85 258 33
Bacon, cooked
(broiled, pan
fried, or
roasted)# 10.6 46 27.0 77 314 872
(about 9 slices)
Spareribs,
braised 10.6 103 25.8 69 338 79
Salami, dry
or hard 11.1 n/a 28.6 75 345 1916
(3 oz. is about
8 1/2 slices;
slice is
3 1/8 in. diameter,
1/16 in. thick)
____________________________________________________________
Veal (all cuts are trimmed to 1/4 inch fat)
Shoulder, whole
(arm and blade),
braised 2.7 107 8.6 40 194 80
Ground veal,
broiled 3.1 87 6.4 40 146 70
Cutlet (leg, top
round), breaded
and pan-fried 3.1 95 7.8 36 194 386
Shoulder, blade,
roasted 3.4 100 7.4 42 158 85
Shoulder, arm,
roasted 3.5 92 7.0 40 156 76
Sirloin, roasted 4.4 87 8.9 47 171 71
Rib roast,
lean and fat,
roasted 5.4 94 11.9 55 194 78
Venison, roasted 1.1 95 2.7 18 134 46
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat in
grams x 9. Each gram of fat equals 9 calories.
*** Liver and most organ meats are low in fat but high in
cholesterol.
**** All fat trimmed.
# The typical serving size for most meats is 3 ounces.
However, the typical serving size for these marked foods
is 55 grams, or about 2 ounces.
in. = inch
n/a = not available
oz. = ounce
Sources:
Composition of Foods: Beef Products -
Raw-Processed-Prepared, Agriculture Handbook 8-13. United
States Department of Agriculture, Human Nutrition
Information Service, (August 1986; revised May 1990).
New beef and lamb nutrient data for cuts trimmed to 1/8 inch
external fat. United States Department of Agriculture, Human
Nutrition Information Service, unpublished data, 1994.
Composition of Foods: Pork Products -
Raw-Processed-Prepared, Agriculture Handbook 8-10. United
States Department of Agriculture, Human Nutrition
Information Service (August 1983; revised December 1992).
Composition of Foods: Sausages and Luncheon Meats -
Raw-Processed-Prepared, Agriculture Handbook 8-7. United
States Department of Agriculture, Human Nutrition
Information Service (September 1980; revised 1981 and 1985).
Composition of Foods: Lamb, Veal, and Game Products -
Raw-Processed-Prepared, Agriculture Handbook
8-17. United States Department of Agriculture, Human
Nutrition Information Service (April 1989).
Living Heart Brand Food Shopper's Guide-see reference as
noted on page 66.
Table 2: Poultry
The foods within each group (chicken, turkey, and other
poultry) are ranked from low-to-high saturated fat. So,
when you are shopping, choose cuts from the upper portion of
each group. Remember to eat no more that 5 to 6 ounces of
lean meat, poultry, fish, or shellfish a day, and to take
the skin off of poultry before you cook it. Most poultry,
especially without the skin is lower in saturated fat than
most cuts of meat. If you are trying to lose weight, the
information on calories, total fat, and percent calories
from fat should be helpful.
All serving sizes shown are the amounts that people
typically eat. These are the same serving sizes used on
food labels.
____________________________________________________________
Product (3 oz. Sat. Chol. Total Cal. Total Sdm.
cooked, unless Fat (mgs) Fat* from Cal. (mgs)
noted otherwise) (gms) (gms) Fat**
(%)
____________________________________________________________
Chicken
Processed lunch
meat, lean chicken
breast 0.5 30 1.7 25 59 637
(2 oz.)
Chicken, roasting,
light meat without
skin, roasted 1.2 64 3.5 24 130 43
Breast, without
skin (3 oz. is
about 1/2) 1.2 72 3.0 20 140 63
Chicken roll,
light meat,
about 2 slices
or 2 oz. 1.4 27 4.1 42 87 321
Drumstick, without
skin (3 oz. is
about 2) 1.6 79 4.8 30 146 81
Breast, with skin
(3 oz. is about
1/2) 2.1 71 6.6 35 168 60
Wing, without
skin (3 oz. is
about 4 wings) 2.3 72 6.9 36 173 78
Chicken, roasting,
dark meat without
skin, roasted 2.6 63 7.4 44 152 81
Chicken, light
meat, with skin,
roasted 2.6 71 9.2 44 189 64
Drumstick, with
skin (3 oz. is
about 1 1/2) 2.9 77 9.5 46 184 77
Leg with skin 3.2 79 11.5 52 199 75
Thigh, without
skin (3 oz. is
about 1 1/2) 3.2 81 9.3 47 178 75
Chicken hot dog,
about 1 3.3 55 10.7 68 142 754
Thigh, with skin
(3 oz. is about
1 1/2) 4.1 79 13.2 56 210 71
Wing, with skin
(3 oz. is about
2 1/2 wings) 5.1 71 16.6 60 247 70
____________________________________________________________
Turkey
Breast, without
skin 0.3 71 0.6 5 115 44
Ground turkey,
breast meat only,
cooked 0.5 35 2 20 130 55
Processed lunch
meat, lean turkey
breast# (2 oz.) 0.6 23 1.9 28 61 602
Breast, with skin 0.8 77 2.7 19 130 45
Wing, without
skin 1.0 87 2.9 19 139 66
Processed lunch
meat, lean turkey
ham# (2 oz.) 1.1 34 3.6 43 75 576
Leg, without skin 1.3 101 3.2 21 135 69
Turkey roll,
light meat, about
2 slices or 2 oz. 1.4 23 4.0 44 81 269
Leg, with skin 1.4 60 4.6 29 145 68
Wing, with skin 2.3 98 8.4 43 176 62
Ground turkey,
meat and skin,
cooked 2.9 87 11.2 50 200 90
Turkey bologna,
about 2 slices
or 2 oz. n/a 54 8.4 69 110 483
Turkey hot dog,
about 1 n/a 59 9.7 70 125 785
____________________________________________________________
Other
Duck, domestic,
meat only,
roasted 4.2 76 9.5 50 171 55
Goose, domestic,
meat only, roasted 4.7 82 10.8 48 202 65
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat in grams
x 9. Each gram of fat equals 9 calories.
# The typical serving size for most meats and poultry is 3
ounces. However, the typical serving size for these marked
foods is 55 grams, or about 2 ounces.
n/a = not available
oz. = ounce
Sources:
Composition of Foods: Poultry Products -
Raw-Processed-Prepared, Agriculture Handbook 8-15. United
States Department of Agriculture, Human Nutrition
Information Service (August 1979; 1991 supplement).
The Living Heart Brand Name Shopper's Guide. Michael E.
DeBakey, Antonio M. Gotto Jr., Lynne W. Scott, John P.
Foreyt. Master Media Limited, New York, 1992.
Individual manufacturers for items not available from USDA.
Table 3: Fish and shellfish
This table ranks fish and shellfish from low-to-high
saturated fat content. You want to select the lower fat and
cholesterol fish and shellfish from the upper portion of the
table. Generally fish and shellfish have a lot less
saturated fat and cholesterol than meat and poultry.
However, some shellfish is relatively high in cholesterol
and should be eaten less frequently and in smaller portions.
The way the food is cooked can make a difference. In the
table below -
+ dry heat means baked, broiled, or microwaved
+ moist heat means steamed, poached, or boiled
Remember to eat no more that 5 to 6 ounces of lean meat,
poultry, fish or shellfish a day. If you are trying to lose
weight, the information on calories, total fat, and percent
calories from fat should be helpful.
All serving sizes shown are the amounts that people
typically eat. These are the same serving sizes used on
food labels.
____________________________________________________________
Product (3 oz. Sat. Chol. Total Cal. Total Sdm.
cooked, unless Fat (mgs) Fat* from Cal. (mgs)
noted otherwise) (gms) (gms) Fat**
(%)
____________________________________________________________
Finfish
Orange roughy,
dry heat 0.0 22 0.8 9 75 69
Cod, dry heat 0.1 47 0.7 7 89 66
Haddock, dry heat 0.1 63 0.8 7 95 74
Tuna, light meat,
canned water pack,
drained 0.2 25 0.7 6 99 287
Surimi, imitation
fish and
shellfish 0.2 25 0.8 8 84 122
Walleye pollock,
dry heat 0.2 82 1.0 9 96 98
Grouper, dry heat 0.3 40 1.1 10 100 45
Snapper, dry heat 0.3 40 1.5 12 109 48
Atlantic ocean
perch, dry heat 0.3 46 1.8 16 103 82
Flounder or sole,
dry heat 0.3 58 1.3 12 99 89
Whiting, dry heat 0.3 71 1.4 13 98 113
Monkfish, dry
heat 0.4 27 1.7 18 82 20
Halibut, dry heat 0.4 35 2.5 19 119 59
Pacific rockfish,
dry heat 0.4 38 1.7 15 103 65
Sea bass, dry
heat 0.6 45 2.2 19 105 74
Freshwater bass,
dry heat*** 0.9 74 4.0 29 124 76
Bluefish, dry heat 1.0 64 4.6 31 135 65
Atlantic salmon,
dry heat 1.1 60 6.9 40 155 48
Swordfish,
dry heat 1.2 43 4.4 30 132 98
Tuna, light meat,
canned in oil,
drained 1.3 15 7.0 37 169 301
Sardines, canned
in oil, drained 1.3 121 9.7 50 177 430
Sockeye (red)
salmon,
canned, drained 1.4 37 6.2 43 130 458
Bluefin tuna,
fresh, dry heat 1.4 42 5.3 31 157 43
Catfish, dry heat 1.5 54 6.8 48 129 68
Sockeye salmon,
dry heat 1.6 74 9.3 46 183 56
Rainbow trout,
dry heat 1.8 58 6.1 39 143 36
Anchovy, smoked,
canned in oil,
drained 1.9 72 8.3 42 179 3120
Herring 2.2 65 9.9 52 172 98
Eel, dry heat 2.6 137 12.7 57 200 55
Mackerel, dry
heat 3.6 64 15.1 61 223 71
Pompano, dry heat 3.8 54 10.3 52 179 65
____________________________________________________________
Shellfish
Scallops, dry heat 0.1 47 1.1 8 125 228
Northern lobster,
moist heat 0.1 61 0.5 5 83 323
Clams, canned,
drained solids 0.2 57 1.7 12 126 95
Clams, moist
heat*** 0.2 57 1.7 12 126 95
Blue crab,
canned, drained 0.2 76 1.0 11 84 283
Blue crab, moist
heat 0.2 85 1.5 16 87 237
Shrimp, moist
heat 0.2 167 0.9 10 85 192
Mussel, moist
heat 0.7 48 3.8 23 147 313
Oyster, moist
heat 1.3 89 4.2 33 116 359
Squid, fried 1.6 221 6.4 38 149 260
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams x
9. Each gram of fat equals 9 calories.
*** Dry heat = baked, broiled, or microwaved; Moist heat =
steamed, poached, or boiled.
Sources:
Composition of Foods: Finfish and Shellfish Products -
Raw-Processed-Prepared, Agriculture Handbook 8-15. United
States Department of Agriculture, Human Nutrition
Information Service (revised 1991).
Minnesota Nutrition Data System (NDS) software, developed by
the Nutrition Coordinating Center, University of Minnesota,
Minneapolis, MN. Food Database version 5A; Nutrient
Database version 20.
Table 4: Dairy and egg foods
The dairy and egg products in this table are ranked from
low-to-high saturated fat. Choose foods from the upper
portion of each group. If you are trying to lose weight,
choose dairy foods low in calories, total fat, and percent
calories from fat.
All serving sizes shown are the amounts that people
typically eat or use in recipes. These are the same serving
sizes that are used on food labels.
____________________________________________________________
Product Sat. Chol. Total Cal. Total Sdm.
Fat (mgs) Fat* from Cal. (mgs)
(gms) (gms) Fat**
(%)
____________________________________________________________
Milk (1 cup unless noted otherwise)
Evaporated skim
milk, undiluted,
2 tbsp. 0.0 1 0.1 2 25 37
Skim milk 0.3 4 0.4 4 86 126
Buttermilk 1.3 9 2.2 20 99 257
Evaporated milk,
whole, undiluted,
2 tbsp. 1.4 9 2.4 50 42 33
Low fat milk,
1% fat 1.6 10 2.6 22 102 123
Low fat milk,
2% fat 2.9 18 4.7 34 121 122
Whole milk,
3.3% fat 5.1 33 8.2 48 150 120
____________________________________________________________
Yogurt and sour cream (1 cup unless otherwise noted)
Plain yogurt,
nonfat 0.3 4 0.4 3 127 174
Yogurt, fruited,
low fat 1.6 10 2.5 10 231 133
Plain yogurt,
low fat 2.3 14 3.9 21 144 159
Sour cream,
imitation,
2 tbsp. 3.0 0 3.3 85 35 17
Sour cream,
2 tbsp. 3.1 10 5.0 87 52 12
Plain yogurt,
whole milk 4.8 29 7.4 47 139 105
____________________________________________________________
Cheese (1 ounce unless noted otherwise)
Pot cheese or
uncreamed dry
curd cottage
cheese, 1/3 cup 0.1 3 0.2 4 41 189
Fat free, low-
cholesterol
imitation cheese 0.2 1 0.3 6 41 439
Cottage cheese,
low fat (1%),
1/2 cup 0.7 5 1.2 13 82 459
Romano, grated,
1 tbsp. 0.9 5 1.3 63 19 60
Parmesan, grated,
1 tbsp. 1.0 4 1.5 59 23 93
Farmer cheese,
soft, 1/4 cup 1.4 8 2.1 43 45 120
Swiss cheese,
reduced fat 2.5 9 4.0 52 70 35
Reduced fat and
low sodium cheese -
American, cheddar,
colby, monterey
jack, muenster,
or provolone*** 2.7 18 4.3 54 71 88
Mozzarella,
part-skim 2.9 16 4.5 55 72 132
Reduced fat cheese -
American, cheddar,
colby, monterey
jack, muenster,
provolone, or
string cheese*** 3.1 15 4.9 55 79 150
Ricotta, part-skim
(1/4 cup) 3.1 19 4.9 52 86 78
Cottage cheese,
creamed, 1/2 cup 3.2 17 5.1 38 117 457
Cream cheese,
light, 2 Tbsp. 3.5 18 5.5 75 65 166
Mozzarella 3.7 22 6.1 69 80 106
American processed
cheese spread,
pasteurized 3.8 16 6.0 66 82 381
Feta 4.2 25 6.0 72 75 316
Neufchatel 4.2 22 6.6 81 74 113
Camembert 4.3 20 6.9 73 85 239
American processed
cheese food,
pasteurized 4.4 18 7.0 68 93 337
Provolone 4.8 20 7.6 68 100 248
Limburger 4.8 26 7.7 75 93 227
Brie 4.9 28 7.9 74 95 178
Edam 5.0 25 7.9 70 101 274
Swiss 5.0 26 7.8 65 107 74
Gouda 5.0 32 7.8 69 101 232
Ricotta, whole
milk, 1/4 cup 5.2 32 8.1 67 108 52
Blue 5.3 21 8.2 73 100 396
Brick 5.3 27 8.4 72 105 159
Muenster 5.4 27 8.5 74 104 178
Gruyere 5.4 31 9.2 71 117 95
Monterey Jack 5.5 25 8.6 73 106 152
Roquefort 5.5 26 8.7 75 105 513
American
processed cheese,
pasteurized 5.6 27 8.9 75 106 406
Colby 5.7 27 9.1 73 112 171
Cheddar 6.0 30 9.4 74 114 176
Cream cheese,
2 tbsp. 6.4 32 10.1 90 101 86
____________________________________________________________
Eggs and egg substitutes
Egg white 0 0 0 0 17 55
Egg substitute,
frozen, 1/4 cup 1.2 1 6.7 63 96 120
Whole egg, large 1.6 213 5.0 60 75 63
Egg yolk 1.6 213 5.1 78 59 7
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams x
9. Each gram of fat equals 9 calories.
*** The nutrient values shown for these cheeses are averages
of the different types and brands.
tbsp. = tablespoon
Sources:
Composition of Foods: Dairy and Egg Products -
Raw-Processed-Prepared, Agriculture Handbook 8-1, United
States Department of Agriculture, Agricultural Research
Service (November 1976 and 1989-1991 supplements).
Minnesota Nutrition Data System (NDS) software, developed by
the Nutrition Coordinating Center, University of Minnesota,
Minneapolis, MN. Food Database version 5A; Nutrient
Database version 20.
Table 5: Fats and oils
This table lists fats and oils from low-to-high saturated
fat. When you use fats, choose those from the upper portion
of the table. Remember to limit the total amount of fat and
oil you use, especially if you are trying to lose weight.
Oils are high in calories - about 120 calories per
tablespoon - and have little or no sodium. The serving size
shown (1 Tbsp.) is the amount people typically eat and the
amount shown on food labels.
Regular margarines and butter are also high in calories -
about 100 calories in a tablespoon. Check the label for
the amount of sodium. If you are cutting back on sodium,
look for unsalted and low sodium kinds.
____________________________________________________________
Product Sat. Chol. Poly- Mono-
Fat (mgs) unsat. unsat.
(gms) Fat Fat
(gms) (gms)
____________________________________________________________
Margarine, diet 1.0 0 2.0 2.6
Canola oil 1.0 0 4.3 8.6
Safflower oil 1.2 0 10.6 1.7
Sunflower oil 1.5 0 5.7 6.5
Corn oil 1.8 0 8.4 3.5
Olive oil 1.9 0 1.1 10.4
Margarine,
soft, tub 1.9 0 5.0 4.1
Margarine,
liquid, bottled 1.9 0 5.3 4.1
Sesame oil 2.0 0 5.9 5.6
Soybean oil 2.1 0 8.3 3.3
Margarine, stick 2.2 0 3.8 5.3
Peanut oil 2.4 0 4.5 6.5
Shortening 3.3 0 3.5 6.0
Cottonseed oil 3.7 0 7.4 2.5
Lard 5.2 12 1.5 6.1
Beef tallow* 6.7 14 0.5 5.5
Butter 6.8 28 0.5 3.3
Palm oil* 7.0 0 1.4 5.2
Cocoa butter* 8.5 0 0.4 4.7
Palm kernel oil* 11.7 0 0.2 1.7
Coconut oil* 12.5 0 0.2 0.8
* These fats and oils are used in commercially prepared
goods. They are included in this list for comparison
purposes.
Source:
Composition of Foods: Fats and Oils -
Raw-Processed-Prepared, Agriculture Handbook 8-4, United
States Department of Agriculture, (June 1979, revised 1990).
Table 6: Nuts and seeds
This table ranks nuts and seeds from low-to-high saturated
fat. Most nuts and seeds have little saturated fat, but all
except chestnuts are high in total fat and calories. If you
are trying to lose weight, limit your use of nuts and seeds.
And if you are watching your sodium intake, choose unsalted
types.
____________________________________________________________
Product (1 oz. Sat. Chol. Total Cal. Total Sdm.
cooked, unless Fat (mgs) Fat* from Cal. (mgs)
noted otherwise) (gms) (gms) Fat**
(%)
____________________________________________________________
Nuts and seeds (all are unsalted unless noted otherwise.)
European
chestnuts 0.2 0 1.1 9 105 11
Filberts or
hazelnuts 1.3 0 17.8 89 179 1
Almonds 1.4 0 14.8 80 167 3
Sunflower seed
kernels, roasted 1.5 0 14.1 77 165 1
Sunflower seed
kernels, roasted
and salted 1.5 0 16.3 84 175 171
Pecans 1.5 0 19.2 91 190 0
English walnuts 1.6 0 17.6 87 182 3
Pistachio nuts 1.7 0 13.7 75 164 2
Sesame seeds,
roasted 1.9 0 13.6 76 161 3
Peanuts 1.9 0 13.8 73 159 5
Peanuts, dry
roasted and
salted 1.9 0 13.9 71 164 228
Pistachio nuts,
roasted and
salted 1.9 0 15.0 78 172 222
Hickory nuts 2.0 0 18.3 88 187 0
Pine nuts,
pignolia 2.2 0 14.4 80 161 1
Pumpkin and
squash seed
kernels 2.5 0 13.0 76 154 5
Cashew nuts,
roasted 2.6 0 13.7 76 163 5
Cashew nuts,
roasted and
salted 2.7 0 13.7 76 163 178
Macadamia nuts 3.1 0 20.9 95 199 1
Peanut butter,
smooth, made with
added salt,
2 tbsp. 3.3 0 16.3 72 190 149
Brazil nuts 4.6 0 18.8 91 186 0
Coconut meat,
unsweetened 8.4 0 9.5 85 101 6
* For most nuts, 1 ounce is about 1/4 cup.
** Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
*** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams x
9.
Source:
Composition of Foods: Legumes and Legume Products -
Raw-Processed-Prepared, Agriculture Handbook 8-16. United
States Department of Agriculture, Human Nutrition
Information Service (December 1986).
Composition of Foods: Nut and Seed Products -
Raw-Processed-Prepared, Agriculture Handbook 8-12. United
States Department of Agriculture, Human Nutrition
Information Service (September 1984; 1986 supplement).
Table 7: Breads, cereals, pasta, rice and other grains,
and dry peas and beans
Each category in the breads group (breads, cereals, pasta,
rice, other grains, and dry peas and beans) is ranked from
low-to-high in saturated fat content. When cutting back on
foods higher in saturated fat and cholesterol, substitute
foods from this group that are in the upper portion of each
category.
All cooked grains, cereals, pasta, and legumes are cooked
without added salt. If you need to cut back on the amount of
sodium you eat, select foods from this group that are also
lower in sodium.
Rinsing canned beans and peas with water will reduce the
sodium content.
____________________________________________________________
Product Sat. Chol. Total Cal. Total Sdm.
serving Fat (mgs) Fat* from Cal. (mgs)
(gms) (gms) Fat**
(%)
____________________________________________________________
Breads
Corn tortilla, 1
(6-7 in. around) 0.1 0 0.6 10 56 40
Pita, white, 1
(6 1/2 in.
around) 0.1 0 0.7 4 165 322
English muffin,
1 muffin 0.1 0 1.0 7 134 265
White bread,
1 slice 0.2 0 0.9 12 67 135
Bagel, plain, 1
(3 1/2 in.) 0.2 0 1.1 6 195 379
Rye bread, 1
slice (5 x 4 x
1/2 in.) 0.2 0 1.1 12 83 211
Pancake, prepared
from mix, 1
(4 in.) 0.2 12 1.0 12 74 239
Biscuit, baked from
refrigerated dough,
lower fat (2 1/4
in. around) 0.3 0 1.1 16 63 305
Whole wheat bread,
1 slice 0.3 0 1.2 15 70 149
Taco shell, baked,
1 (5 in. around) 0.4 0 2.9 43 61 48
Rolls, hamburger or
hotdog, plain, 1 0.5 0 2.2 16 123 241
Waffles, plain or
buttermilk, frozen,
toasted, 1
(4 in. square) 0.5 7 2.7 28 87 260
Biscuit, baked from
refrigerated dough,
higher fat, 1
(2 1/2 in. around) 1.0 0 4.0 39 93 324
Bran muffin,
prepared from
mix, 1 (2 1/4 in.
around) 1.2 34 4.6 30 138 233
Corn muffin, from
mix, 1 (2 1/4 in.
around) 1.4 31 5.1 29 160 397
Croissant, butter,
1 medium (4 1/2 x
4 x 1 3/4 in.) 6.7 0 12.0 47 232 424
____________________________________________________________
Crackers
Rye crispbread,
1 1/2 wafer 0 0 0.2 3 56 39
Melba toast, 3
rectangles 0.1 0 0.6 9 57 123
Breadstick, 1 1/2
medium (7 5/8 x
5/8 in.) 0.2 0 1.5 22 62 99
Saltine or soda
cracker, 5 0.3 0 2.0 28 65 195
Graham cracker,
2 (2 1/2 in.
square) 0.4 0 1.4 21 60 84
Wheat cracker, 15
thin squares 1.1 0 6.0 40 135 240
____________________________________________________________
Cereals
Grits, quick,
cooked without
salt, 1 cup 0.1 0 0.5 3 146 0
Oatmeal, instant,
1 packet = 3/4
cup 0.3 0 1.7 15 108 180
Oatmeal, quick,
cooked without
salt, 1 cup 0.4 0 2.4 15 145 1
Corn flakes,
1 cup n/a 0 0.2 4 98 240
Cream of wheat,
cooked without
salt, 1 cup n/a 0 0.5 3 134 2
40% bran flakes,
1 cup n/a 0 0.8 12 128 364
Granola, 1/2 cup 2.9 0 16.6 50 298 6
100% natural cereal
with raisins and
dates, 1/2 cup 6.8 0 10.2 37 248 24
____________________________________________________________
Pasta (1 cup cooked)
Spaghetti or
macaroni+ 0.1 0 0.9 4 197 1
Egg noodles+ 0.5 53 2.4 10 212 11
Chow mein noodles,
canned 2.0 0 13.8 52 237 197
____________________________________________________________
Rice and other grains (1 cup cooked)
Bulgur+ 0.1 0 0.4 3 152 9
White rice+ 0.1 0 0.4 2 205 1
Barley+ 0.1 0 0.7 3 193 5
Brown rice+ 0.4 0 1.8 7 216 9
____________________________________________________________
Dry peas and beans (1/2 cup cooked)
Kidney beans,
canned, solids
& liquid 0.1 0 0.4 3 104
445#
Lima beans 0.1 0 0.4 3 108 2
Kidney beans 0.1 0 0.4 3 112 2
Lentils 0.1 0 0.4 3 115 2
Split peas 0.1 0 0.4 3 116 2
Pinto beans,
canned, solids
& liquid 0.1 0 0.4 4 93 499#
Black beans 0.1 0 0.4 4 113 1
Navy beans,
canned, solids
& liquid 0.1 0 0.6 3 148 587#
Baked beans,
canned, plain
or vegetarian 0.1 0 0.6 4 118 504
Garbanzo beans/
chickpeas, canned,
solids & liquid 0.1 0 1.4 9 143 359#
Black-eyed peas,
canned, solids &
liquid 0.2 0 0.7 6 92 359#
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams x
9.
# Rinsing canned beans and peas with water will reduce the
sodium content.
+ Cooked without salt.
n/a = not available
Sources:
Composition of Foods: Breakfast Cereals -
Raw-Processed-Prepared, Agriculture Handbook 8-8, United
States Department of Agriculture, Human Nutrition
Information Service (revised July 1982; 1989 supplement).
Composition of Foods: Legumes and Legume Products -
Raw-Processed-Prepared, Agriculture Handbook 8-16, United
States Department of Agriculture, Human Nutrition
Information Service (revised December 1986).
Composition of Foods: Baked Products -
Raw-Processed-Prepared, Agriculture Handbook 8-18, United
States Department of Agriculture, Human Nutrition
Information Service (revised August 1992).
Composition of Foods: Cereal Grains and Pasta -
Raw-Processed-Prepared, Agriculture Handbook 8-20, United
States Department of Agriculture, Human Nutrition
Information Service (revised October 1989).
Table 8: Sweets and snacks
This table ranks sweets and snacks from low-to-high
saturated fat. To reduce saturated fat choose the sweets
and snacks from the upper portion of each category. Note
that some low-fat frozen desserts still are high in calories
because they are high in sugar. If you are trying to lose
weight, choose those foods that are low in both fat and
calories.
The serving sizes shown are what people typically eat.
These are the same serving sizes that are used on food
labels.
____________________________________________________________
Product Sat. Chol. Total Cal. Total Sdm.
Fat (mgs) Fat* from Cal. (mgs)
(gms) (gms) Fat**
(%)
____________________________________________________________
Beverages
Club soda,
salt free, 12
oz. can 0 0 0 0 0 0
Ginger ale,
12 oz. can 0 0 0 0 124 25
Lemonade,
1 cup 0 0 0.1 1 100 8
Cola,
12 oz. can 0 0 0.1 1 151 14
Chocolate shake,
10 oz. 6.5 37 10.5 26 360 273
____________________________________________________________
Cakes, doughnuts, muffins, and pies
Angel food cake,
purchased,
1/12 of 9 in. cake 0 0 0.2 2 73 212
Blueberry muffin,
purchased, 1
(2 1/2 in. around) 0.7 17 3.7 21 158 255
Coffee cake, cinnamon
with crumb topping,
from mix, 1/8 of
8 x 5 3/4 in. cake 1.0 28 5.4 27 178 236
Wheat Bran muffin,
from mix, 1
(2 1/4 in. around) 1.2 34 4.6 30 138 233
Gingerbread, from
mix, 1/9 of 9 in.
square cake 1.7 24 6.8 30 207 307
Cake doughnut,
plain, 1 medium 1.8 18 10.8 49 198 257
Lemon meringue pie,
purchased,
1/6 of 8 in. pie 1.8 51 9.8 29 303 165
Pumpkin pie,
purchased, 1/6 of
8 in. pie 2.2 22 10.4 41 229 308
Boston cream pie,
purchased, 1/6 of
19.5 oz. pie 2.3 34 7.8 30 232 132
Apple pie, double
crust, purchased,
1/8 of 9 in. pie 2.6 0 13.8 42 297 333
Chocolate cake with
chocolate frosting,
purchased, 1/8 of
18 oz. cake 3.0 29 10.5 40 235 213
Yellow cake with
chocolate icing,
purchased, 1/8 of
18 oz. cake 3.0 35 11.2 42 242 216
Pound cake,
purchased, 1/10
of 10.75 oz. cake 3.4 66 6.0 46 117 119
Cheesecake,
purchased, 1/6
of 17 oz. cake 9.2 44 18.0 63 256 165
____________________________________________________________
Candy (1 ounce piece)
Hard candy 0 0 0 0 106 11
Jelly beans (1 oz.
is 10 large) 0 0 0.1 1 104 7
Chocolate fudge 1.5 4 2.4 20 108 18
Milk chocolate bar 5.2 6 8.7 54 145 23
____________________________________________________________
Cookies and bars
Ginger snap, 1
(about 1/4 oz.) 0.1 0 0.7 22 29 46
Vanilla wafer, 1 0.1 2 0.6 30 18 12
Fig bar, 1 (about
1/2 oz.) 0.2 0 1.2 19 56 56
Chocolate chip
cookie, lower fat,
1 (2 1/4 in.
around) 0.4 0 1.5 30 45 38
Oatmeal cookie, 1
(about 2/3 oz.) 0.6 0 3.3 37 81 69
Granola bar, plain,
1 oz. bar 0.7 0 5.6 38 134 83
Chocolate chip
cookie, 1
(2 1/4 in.around) 0.8 0 2.3 43 48 32
Chocolate brownie
from mix, 1
(about 2 in.
square) 1.3 9 6.6 43 139 83
____________________________________________________________
Frozen desserts (1/2 cup, unless otherwise noted)
Ice pop or fruit
juice bar, 1 pop
or bar 0 0 0 0 55 9
Fruit ice/Italian
ice 0 0 0 0 124 0
Sorbet, lemon 0.1 0 0.3 2 125 18
Frozen fudge bar,
1 bar 0.1 1 0.2 2 98 124
Frozen yogurt,
fruit or vanilla,
nonfat 0.1 2 0.2 2 82 39
Frozen yogurt,
fruit or vanilla,
lowfat 0.7 4 1.1 10 99 57
Frozen dairy
dessert (less
than 3% fat) 0.9 4 1.4 11 116 25
Sherbet, orange 1.1 5 1.9 13 132 44
Ice milk, vanilla,
soft serve 1.5 10 2.3 19 111 62
Ice milk,
vanilla, hard 1.8 9 2.8 27 92 56
Frozen yogurt,
whole milk, fruit
or vanilla 2.1 10 3.2 25 115 55
Pudding pop,
chocolate, 1 pop 2.5 1 2.2 28 72 77
Ice cream, vanilla,
regular 4.5 29 7.3 50 132 53
Ice cream, french
vanilla, soft
serve 6.4 78 11.2 54 185 52
Ice cream, vanilla,
rich, 16% fat 7.4 45 12.0 61 178 41
Ice cream,
chocolate, premium,
23% fat 9.1 98 15.3 64 216 33
____________________________________________________________
Gelatin and pudding
Gelatin, made with
water, 1/2 cup 0 0 0 0 80 57
Chocolate pudding,
ready to eat
(5 oz. package) 1.0 5 5.7 27 189 183
____________________________________________________________
Snacks (1 ounce)
Pretzels, salted (1 oz.
is about 5 twists,
3 1/4 x 2 1/4 x
1/4 in.) 0.2 0 1.0 8 108 486
Popcorn, air popped
without salt
(1 oz. is about
3 1/2 cups) 0.2 0 1.2 10 108 1
Tortilla chips,
lower fat
(light)
nacho flavor 0.8 1 4.3 31 126 284
Corn chips 1.3 0 9.5 56 153 179
Popcorn, popped
with oil and salt***
(1 oz. is about
2 1/2 cups) 1.4 0 8.0 51 142 251
Tortilla chips,
nacho flavor 1.4 1 7.3 47 141 201
Trail mix****
(1 oz. is about
1/5 cup) 1.6 0 8.3 57 131 65
Potato chips 3.1 0 9.8 58 152 168
____________________________________________________________
Other
Jams & preserves,
1 tbsp. 0 0 0 0 48 8
Chocolate syrup, thin,
2 tbsp. 0.2 0 0.3 3 82 36
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams
x 9. Each gram of fat equals 9 calories.
*** Includes microwave popcorn.
**** Made with raisins, oil-roasted peanuts, dried sunflower
seeds, dates, oil-roasted cashews, oil-roasted almonds,
dried coconut, and oil-roasted pumpkin seeds.
oz. = ounce
tbsp. = tablespoon
Sources:
Composition of Foods: Dairy and Egg Products -
Raw-Processed-Prepared, Agriculture Handbook 8-1, United
States Department of Agriculture, Agricultural Research
Service (November 1976 and 1989-1991 supplements).
Composition of Foods: Baked Products -
Raw-Processed-Prepared, Agriculture Handbook 8-18, United
States Department of Agriculture, Human Nutrition
Information Service (revised August 1992).
Composition of Foods: Snacks and Sweets -
Raw-Processed-Prepared, Agriculture Handbook 8-19, United
States Department of Agriculture, Human Nutrition
Information Service (revised August 1991).
Composition of Foods: Fast Foods - Raw-Processed-Prepared,
Agriculture Handbook 8-21, United States Department of
Agriculture, Human Nutrition Information Service (revised
September 1988).
Minnesota Nutrition Data System (NDS) software, developed by
the Nutrition Coordinating Center, University of Minnesota,
Minneapolis, MN. Food Database version 5A; Nutrient
Database version 20.
Table 9: Miscellaneous
This table ranks gravies, sauces, salad dressings, and other
high fat foods according to saturated fat content. Choose
foods in the upper portion of each category. Generally
these foods are extras, high in fat and sodium. For taste,
choose smaller portion sizes, especially if you are trying
to lose weight or cutting back on sodium. The serving sizes
listed are typically what people eat. These are the same
serving sizes that are used on food labels.
____________________________________________________________
Product Sat. Chol. Total Cal. Total Sdm.
(serving) Fat (mgs) Fat* from Cal. (mgs)
(gms) (gms) Fat**
(%)
____________________________________________________________
Gravies (1/4 cup)
Au jus, canned 0.1 0 0.1 11 10 n/a
Turkey gravy,
canned 0.4 1 1.2 29 31 n/a
Beef gravy,
canned 0.7 2 1.4 40 31 326
Chicken gravy,
canned 0.8 1 3.4 65 47 344
____________________________________________________________
Sauces
Sweet and
sour sauce,
2 tbsp. 0 0 0 0 28 75
Salsa, 2 tbsp. 0 0 0.1 6 7 84
Barbecue sauce,
commercial,
2 tbsp. 0.1 0 0.6 23 24 255
Spaghetti sauce,
without meat,
1/2 cup 0.8 0 5.9 75 136 618
White sauce,
1/4 cup 1.4 5 4.2 50 66 205
Tartar sauce,
2 tbsp. 2.2 11 14.9 91 148 205
Cheese sauce,
1/4 cup 4.9 23 9.1 67 120 299
Hollandaise
sauce, 2 tbsp. 5.2 24 8.5 87 88 142
Bernaise, made
with milk &
butter, 1/4 cup 10.4 47 17.1 88 175 316
____________________________________________________________
Salad dressings (2 tablespoons)
Russian,
low calorie 0.2 2 1.4 27 46 52
French,
low calorie 0.2 2 1.8 37 44 256
Mayonnaise,
nonfat, imitation,
1 tbsp. 0.2 3 0.7 27 23 111
Italian, low
calorie 0.4 2 3 84 32 236
Thousand Island,
low calorie 0.4 4 3.2 60 48 306
Mayonnaise,
1 tbsp. 1.6 8 11.0 100 99 78
Thousand Island 1.8 0 11.2 85 118 218
Italian 2.0 0 14.2 92 138 232
Russian 2.2 0 15.6 92 152 266
French 3 0 12.8 86 134 428
Oil & vinegar,
homemade 3 0 16 100 144 0
Blue cheese 3 6 16 93 154 143
____________________________________________________________
Other
Green olives,
4 small 0.2 0 1.4 76 16 72
Olives, ripe,
large 0.2 0 1.9 85 20 152
Avocado, 1 ripe 5.3 0 27.0 72 339 14
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams x
9. Each gram of fat equals 9 calories.
tbsp. = tablespoon
Sources:
Composition of Foods: Soups, Sauce, and Gravies -
Raw-Processed-Prepared, Agriculture Handbook 8-6, United
States Department of Agriculture, Human Nutrition
Information Service (revised 1991).
Minnesota Nutrition Data System (NDS) software, developed by
the Nutrition Coordinating Center, University of Minnesota,
Minneapolis, MN. Food Database version 5A; Nutrient
Database version 20.
Table 10: Fast foods
The food items listed here that are served at fast food
restaurants (entrees, side orders, and breakfast items) are
ranked according to saturated fat. Choose foods in the
upper portion of each group.
All serving sizes shown are the amounts that are typically
served.
____________________________________________________________
Product Sat. Chol. Total Cal. Total Sdm.
Fat (mgs) Fat* from Cal. (mgs)
(gms) (gms) Fat**
(%)
____________________________________________________________
Entrees
Grilled chicken
breast sandwich,
plain 1 60 7 22 288 758
Cheese pizza,
1/8 of 12 in.
pizza 1.5 9 3.2 21 140 336
Chili con carne,
1 cup 3.4 133 8.3 29 254 1008
Roast beef
sandwich, plain 3.6 52 13.8 36 346 792
Lower-fat
hamburger, plain 4.0 60 10.0 28 320 670
Hamburger, plain 4.1 36 11.8 39 275 387
Hot dog 5.1 44 14.5 54 242 671
Fish sandwich
with tartar sauce 5.2 55 22.8 48 431 615
Chicken, breaded &
fried, boneless
pieces, 6 5.5 62 17.7 55 290 542
Taco salad
with chili,
1 1/2 cup 6.0 4 13.1 41 288 886
Cheeseburger,
plain, single
patty 6.5 50 15.2 43 320 500
Burrito with
beans & cheese, 2 6.8 27 11.7 28 377 1166
Sub sandwich with
cold cuts (cheese,
salami, ham) 6.8 35 18.6 37 456 1650
Chicken fillet
sandwich, plain 8.5 60 29.5 51 515 957
Baked potato, with
cheese sauce and
chili 13.0 31 21.9 41 481 701
Cheeseburger, large,
double patty with
condiments 17.7 141 44.0 56 706 1149
____________________________________________________________
Side orders
Tossed salad,
no dressing,
1 1/2 cup 0 0 0.2 5 32 53
French fries,
regular order 3.8 0 12.0 47 235 124
____________________________________________________________
Breakfast items
English muffin
with butter 2.4 13 5.8 27 189 386
Scrambled eggs, 2 5.8 400 15.2 68 200 211
Pancakes with
butter and
syrup, 3 5.9 57 14.0 24 519 1103
Egg & bacon
biscuit, 1 9.9 353 31.1 61 457 999
Egg, cheese, &
bacon biscuit, 1 11.4 261 31.4 59
4771261
____________________________________________________________
Beverages
Low calorie cola,
12 oz. 0 0 0 0 2 21
Cola, 12 oz. 0 0 0 0 151 14
Milk, 2%, 1 cup 2.9 18 4.7 34 121 122
Chocolate shake,
10 oz. 6.5 37 10.5 26 360 273
* Total fat = saturated fat plus monounsaturated fat plus
polyunsaturated fat.
** Percent calories from fat = (total fat calories/total
calories) x 100. Total fat calories = total fat grams x
9. Each gram of fat equals 9 calories.
oz. = ounce
Source:
Composition of Foods: Fast Foods - Raw-Processed-Prepared,
Agriculture Handbook 8-21, United States Department of
Agriculture, Human Nutrition Information Service (revised
September 1988).
Individual manufacturers for items not available from USDA.
Table 11: Serving sizes for meat and cheese
(Graphic of thickness of meat omitted)
This thick
(Graphic of meat piece omitted)
One piece of cooked roast beef or steak this size weighs 3
ounces.
(Graphic of thickness of hamburger omitted)
This thick in the middle
(Graphic of hamburger omitted)
One cooked hamburger this size weighs 3 ounces.
(Graphic of 1 oz. piece of cheese sliced 1/8" thick omitted)
This is the size of one ounce of cheese, sliced 1/8 inch
thick.
(Graphic of 1 oz. piece of cheese sliced 1/4" thick omitted)
This is the size of one ounce of cheese, sliced 1/4 inch
thick.
Table 12: A sample walking program
____________________________________________________________
Warm up Target zone* Cool down Total
exercising time
____________________________________________________________
Week 1
Session A
Walk Then walk Then walk 15 min.
5 min. briskly 5 normally
5 min. 5 min.
Session B
Repeat above pattern
Session C
Repeat above pattern
Continue with at least three exercise sessions during each
week of the program. If you find a particular week's
pattern tiring, repeat it before going on to the next
pattern. You do not have to complete the walking program in
12 weeks.
Week 2 Walk 5 min. Walk briskly Walk 5 min. 17 min.
7 min.
Week 3 Walk 5 min. Walk briskly Walk 5 min. 19 min.
9 min.
Week 4 Walk 5 min. Walk briskly Walk 5 min. 21 min.
11 min.
Week 5 Walk 5 min. Walk briskly Walk 5 min. 23 min.
13 min.
Week 6 Walk 5 min. Walk briskly Walk 5 min. 25 min.
15 min.
Week 7 Walk 5 min. Walk briskly Walk 5 min. 28 min.
18 min.
Week 8 Walk 5 min. Walk briskly Walk 5 min. 30 min.
20 min.
Week 9 Walk 5 min. Walk briskly Walk 5 min. 33 min.
23 min.
Week 10 Walk 5 min. Walk briskly Walk 5 min. 36 min.
26 min.
Week 11 Walk 5 min. Walk briskly Walk 5 min. 38 min.
28 min.
Week 12 Walk 5 min. Walk briskly Walk 5 min. 0 min.
30 min.
Week 13 on:
Check your pulse periodically to see if you are within your
target zone. As you get more in shape, try to be within the
upper range of your target zone. Gradually increase your
brisk walking time to 30 to 60 minutes, three or four times
a week. Remember that your goal is to get the benefits you
are seeking and enjoy your activity.
* Here's how to check if you are within your target heart
rate zone:
1. Right after you stop moving, take your pulse: Place the
tips of your first two fingers lightly over one of the
blood vessels on your neck, just to the left or right of
your Adam's apple. Or try the pulse spot inside your
wrist just below the base of your thumb.
2. Count your pulse for 10 seconds and multiply the number
by 6.
3. Compare the number to the right grouping below: Look for
the age grouping that is closest to your age and read the
line across. For example, if you are 43, the closest age
on the chart is 45; the target zone is 88-131 beats per
minute.
Age Target Heart Rate Zone
20 years 100-150 beats per minute
25 years 98-146 beats per minute
30 years 95-142 beats per minute
35 years 93-138 beats per minute
40 years 90-135 beats per minute
45 years 88-131 beats per minute
50 years 85-127 beats per minute
55 years 83-123 beats per minute
60 years 80-120 beats per minute
65 years 78-116 beats per minute
70 years 75-113 beats per minute
Table 13: Calories burned during physical activities
___________________________________________________________
Activity Calories Burned Per Hour
___________________________________________________________
Bicycling, 6 mph 240
Bicycling, 12 mph 410
Cross-country skiing 700
Jogging, 5 1/2 mph 740
Jogging, 7 mph 920
Jumping rope 750
Running in place 650
Running, 10 mph 1,280
Swimming, 25 yds/min. 275
Swimming, 50 yds/min. 500
Tennis-singles 400
Walking, 2 mph 240
Walking, 3 mph 320
Walking, 4 1/2 mph 440
min. = minutes
yds. = yards
mph = miles per hour
*Note:
These figures are for a 150-pound person. The amount of
calories you burn up depends on how much you weigh. The
more you weigh, the more calories you burn. For example, a
100-pound person burns only 0.67 times the calories of a
150-pound person (100/150=0.67). So, to find the number of
calories a 100-pound person burns in an activity, multiply
the number of calories in the chart by 0.67. For a 200-
pound person, multiply by 1.3. To find the number of
calories you burn up in any activity, divide your weight by
150 and multiply the number of calories in the chart by that
number.
Source: Exercise and Your Heart - A Guide to Physical
Activity, National Heart, Lung, and Blood Institute/American
Heart Association, DHHS, PHS, NIH Publication No. 93-1677.
Table 14: The low-down on food label claims
Here are the main label claims used on food packages - and
what they mean:
+ Saturated Fat
* Saturated fat free: Less than 1/2 gram saturated fat in
a serving; levels of trans fatty acids must be 1 percent
or less of total fat.
** Low saturated fat: 1 gram saturated fat or less in a
serving and 15 percent or less of calories. For a meal
or main dish (like a frozen dinner): 1 gram saturated
fat or less in 100 grams of food and less than 10
percent of calories from saturated fat.
+ Cholesterol
* Cholesterol free: Less than 2 milligrams (mg)
cholesterol in a serving; saturated fat content must be
2 grams or less in a serving.
** Low cholesterol: 20 mg cholesterol or less in a
serving; saturated fat content must be 2 grams or less
in a serving. For a meal or main dish: 20 mg
cholesterol or less in 100 grams of food, with saturated
fat content less than 2 grams in 100 grams of food.
+ Fat
* Fat free: Less than 1/2 gram fat in a serving.
** Low fat: 3 grams total fat or less in a serving. For a
meal or main dish: 3 grams total fat or less in 100
grams of food and not more than 30 percent calories from
fat.
Percent fat free - A food with this claim must also meet the
low fat claim.
+ Calories
* Calorie free: Less than 5 calories in a serving.
** Low calorie: 40 calories or less in a serving.
+ Sodium
* Sodium free: Less than 5 mg sodium in a serving.
** Low sodium: 140 mg sodium or less in a serving. For a
meal or main dish: 140 mg sodium or less in 100 grams of
food.
Very low sodium: 35 mg sodium or less in a serving.
* Words that mean the same thing as "free": "no," "zero,"
"without," "trivial source of," "negligible source of,"
and "dietarily insignificant source of."
** Words that mean the same thing as low: "contains a small
amount of " and "low source of."
+ Light
A product has been changed to have half the fat or
one-third fewer calories than the regular product; or
the sodium in a low calorie, low fat food has been cut
by 50 percent; or a meal or main dish is low fat or low
calorie.
"Light" also may be used to describe things like the
color or texture of a food, as long as the label
explains this: for example, "light brown sugar" or
"light and fluffy."
+ Reduced/Less/Lower/Fewer
A food (like a lower-fat hot dog or a lower-sodium
cracker) has at least 25 percent less of something like
calories, fat, saturated fat, cholesterol, or sodium
than the regular food or a similar food to which it is
compared.
+ Lean/Extra Lean
Terms used to describe the fat content of meat, poultry,
fish, and shellfish:
Lean - Less than 10 grams fat, 4.5 grams or less of
saturated fat, and less than 95 mg cholesterol in a
serving and in 100 grams of food.
Extra lean - Less than 5 grams fat, less than 2 grams
saturated fat, and less than 95 mg cholesterol in a
serving and in 100 grams of food.
(Tear Off Card)
Foods To Choose When You Shop
____________________________________________________________
Meat, poultry, fish, and shellfish
Lean cuts of meat
Beef: eye of the round, top round
Pork: tenderloin, sirloin, top loin
Veal: shoulder, ground veal, cutlets, sirloin
Lamb: leg-shank
Lean or extra lean ham and ground beef
Chicken or turkey (remove skin)
Fish
Shellfish
____________________________________________________________
Dairy foods
Skim or 1 percent milk
Cheeses* labeled "reduced fat," "low fat," "light," "part-
skim," or "fat free"
Low fat or nonfat yogurt
____________________________________________________________
Fats and oils
Margarine* (diet, tub, liquid)
Oils (like canola, corn, olive, peanut, safflower, or sesame
oil)
Peanut butter
____________________________________________________________
Fruits and vegetables
Fruits: any fresh, frozen, canned, or dried
Vegetables: any fresh, frozen, or canned* without cream or
cheese sauces
Fresh or frozen juices
____________________________________________________________
Breads, cereals, pasta, rice and other grains, and dry peas
and beans
Breads* (like whole wheat, rye, pumpernickel, or white)
Buns, dinner rolls, bagels, English muffins, pita breads*
Low fat crackers (like bread sticks or saltines)*
Tortillas
Hot and cold cereals* (except granola or muesli)
Pasta (like plain noodles, spaghetti, macaroni)
Rice
Dry peas and beans: black-eyed peas, chick peas, kidney
beans, lentils, navy beans, soybeans, split peas
Refried beans made with vegetable oil instead of lard
Tofu
____________________________________________________________
Sweets and snacks
Low fat cookies: animal crackers, devil's food cookies, fig
and other fruit bars, ginger snaps, graham crackers, vanilla
or lemon wafers
Angel food and other low fat cakes
Frozen yogurt, fruit ices, ice milk, sherbet
Pudding (make it with skim or 1 percent milk), gelatin
desserts
Popcorn without butter, pretzels, baked tortilla chips*
* If you are watching your sodium intake, be sure to check
the label to find low-sodium types.
Discrimination Prohibited:
Under provisions of applicable public laws enacted by
Congress since 1964, no person in the United States shall,
on the grounds of race, color, national origin, handicap or
age, be excluded from participation in, be denied the
benefits of, or be subjected to discrimination under any
program or activity (or, on the basis of sex, with respect
to any education program or activity) receiving Federal
financial assistance. In addition, Executive Order 11141
prohibits discrimination on the basis of age by contractors
and subcontractors in the performance of Federal contracts,
and Executive Order 11246 states that no federally funded
contractor may discriminate against any employee or
applicant for employment because of race, color, religion,
sex, or national origin. Therefore, the National Heart,
Lung, and Blood Institute must be operated in compliance
with these laws and Executive Orders.
Developed and produced by:
National Cholesterol Education Program
NHLBI Obesity Education Initiative
Coordinated by the National Heart, Lung, and Blood Institute
Endorsed by:
American Heart Association
U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 94-2920
Revised August 1994
.