Cut back on saturated fat and cholesterol
Try some of these new ways of cooking and shopping.
New ways for favorite recipes:
- For biscuits--Use vegetable oil instead of lard or butter and skim milk or 1
percent buttermilk instead of regular milk.
- For macaroni and cheese--Use low-fat cheese and 1 percent or skim milk.
- For greens--Use skin-free smoked turkey, liquid smoke, fat-free bacon bits, or
low-fat bacon instead of fatty meats.
- For gravies or sauces--Skim the fat off pan drippings. For cream or white
sauces, use skim milk and soft tub or liquid margarine.
- For dressings or stuffing--Add broth or skimmed fat drippings instead of lard
or butter. Use herbs and spices for added flavor.
- For sweet potato pie--Mash sweet potato with orange juice concentrate,
nutmeg, vanilla, cinnamon, and only one egg. Leave out the butter.
- For cakes, cookies, quick breads, and pancakes--Use egg whites or egg
substitute instead of whole eggs. Two egg whites can be substituted in many
recipes for one whole egg. Use applesauce instead of some of the fat.
Healthy ways of cooking:
- Bake, steam, roast, broil, stew, or boil instead of frying. This helps remove fat.
Try these quick tips:
- For crispy fish: roll in cornmeal and bake.
- For crispy chicken: remove the skin; dip in skim milk mixed with herbs
and spices; roll in bread crumbs, cornflakes, or potato flakes; and bake.
- Take off poultry skin before eating.
- Use a nonstick pan with vegetable cooking oil spray or a small amount of
liquid vegetable oil instead of lard, butter, shortening, or other fats that are
solid at room temperature.
- Trim visible fat before you cook meats.
- Chill meat and poultry broth until fat becomes solid. Skim off fat before using
the broth. Use skimmed broth to cook greens instead of fatback, hog jowls, or
salt pork.
Healthy shopping tips:
- Choose chicken breast or drumstick instead of the wing and thigh.
- Select skim milk or 1 percent instead of 2 percent or whole milk (sweet).
- Buy lean cuts of meat such as round, sirloin, and loin.
- Buy more vegetables, fruits, and grains.
- Read nutrition labels on food packages.
Let the food label help you choose foods lower in saturated fat and cholesterol:
When you select a food, reading the food label can help you view its saturated fat and
cholesterol levels. At first, reading labels may be confusing, but the more you do it, the
easier it will become. Soon you will be able to easily make food choices for a healthy
heart.
Size up your food.
Compare the amounts you eat to the serving size given. If you eat 2 cups and the
serving size is 1 cup, you have to double the amounts listed.
Check it out!
- Here are the amounts of fat, saturated fat, and cholesterol.
- Use the Percent Daily Value to compare the amounts of total fat, saturated fat,
and cholesterol among brands. Choose those that have lower values. One
serving of this food contains about 20 percent of the Daily Value for total fat,
which is about one-fifth of the amount of total fat you should have for the entire
day.
Click here to view the tables
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