Tuesday, September 7th, 2010
Exercise Right!
Dieting The Right Way!
Milk Products
Servings per day:
2 or more for adults over 24 years and children 2 - 10 years, 3 to 4 for ages 11- 24 and women who are pregnant or breastfeeding
Serving size:
1 cup skim, 1/2% or 1% fat milk, 1 cup nonfat or low-fat yogurt, 1 oz. low-fat cheese or 1/2 cup low-fat cottage cheese
Choose from:
Milk products with 0 to 1%fat: skim milk
1/2% or 1% fat milk
nonfat or low-fat dry milk powder
evaporated skim milk
buttermilk made from skim or 1% fat milk
nonfat or low-fat yogurt drinks made with skim or 1% fat milk and cocoa (or other low-fat drink powders)
More Tips
Skim, 1/2% fat and 1% fat milk all provide the same nutrients as whole milk and 2% fat milk. But they are much lower in fat, saturated fatty acids, cholesterol and calories.
If you're used to whole-milk products, you may find it easier to make the change slowly to lower fat foods. Try 2% fat milk first. Then when you're used to that, move to1% fat milk. That will make it much easier if you decide to change to skim milk.
Low-fat cheeses: dry-curd, skim or low-fat cottage cheese, natural or processed cheeses with no more than 3 grams of fat per ounce.
Nonfat or low-fat ice cream: no more than 3 grams of fat per 1/2 cup serving.
Breads, Cereals, Pasta, Starch, and Vegetables
Servings per day
6 or more
Serving size:
1 slice bread
1/4 cup nugget or bud-type cereal
1/2 cup hot cereal
1 cup flaked cereal
1 cup cooked rice or pasta
1/4 to 1/2 cup starchy vegetables
1 cup low-fat soup
Choose from:
Breads and rolls
Wheat, rye, raisin or whitebread
English muffins
Frankfurter and hamburger buns
Water (not egg)
Bagels
Pita bread
Tortillas (not fried)
Crackers and snacks: animal, graham, rye crackers, soda, saltine, oyster crackers
Matzo
Fig bar, ginger snap, molasses
Cookies
Bread sticks, melba toast rusks, flat bread
Pretzels (unsalted)
Popcorn (see "Fats and Oils" for preparation)
Quick breads, homemade using margarine or oils low in saturated fatty acids, skim or 1% fat milk, and egg whites or egg substitutes (or egg yolks within limits)
Biscuits, muffins, cornbread, fruit breads, soft rolls
Pancakes, French toast, waffles
Hot or cold cereals all kinds (granola-type may be high in fat or saturated fatty acids)
Rice and pasta all kinds (pasta made without egg yolk)
Starchy vegetables: potatoes, corn, lima beans, green peas
Winter squash, yams, sweet potatoes
Soups: chicken noodle, minestrone, tomato-based, seafood, onion chowders,split pea
More Tips
Many kinds of crackers and snacks are now available with no added salt or unsalted tops. Some are high in saturated fatty acids, so read the labels.
If you use any egg yolks in cooking quick breads, be sure to count them in your daily allowance.
Cereals, pasta and rice cooked without salt are lower in sodium than instant or ready-to-eat types of these foods.
Most soups are high in sodium and some are high in fat. When buying soups, read labels and choose those low in sodium and fat. You can also make your own soups and control both sodium and fat. |
