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March 10, 2005
The New Dietary Guidelines: One step at a time. Fats
Choose 'good' fats: The new guidelines reinforce the notion that not all fats are bad. Though we should curtail saturated fat and trans fat, there are some fats that we should make an effort to increase, such as omega-3 fats found in certain fish, nuts and oils. These ''good'' fats may help reduce the risk of heart disease and stroke.
* Use canola or olive oil for sautéing and making salad dressings, but limit them to 6 teaspoons per day.
* Eat more nuts, particularly walnuts, which pack in the most omega-3s. Add to salads, stir-fries, oatmeal or baked goods. Grab a handful of nuts for a snack instead of chips or pretzels.
* Eat fish twice a week (about 8 ounces total). Choose salmon, tuna or other fatty fish that is high in omega-3s. Keep canned, boneless salmon on hand for making salmon patties or flaking on top of a salad.
* Slash the sources of trans fat in your diet to keep intake ''as low as possible.'' Major culprits are partially hydrogenated oils found in some cakes, cookies, crackers, chips, margarine and shortening.
* To help limit saturated fat to less than 10 percent of calories, choose lean cuts of meat and poultry, and opt for more meals built around beans and peas (aim for 3 cups per week).
Oils:
6 teaspoons (25 grams) per day
1 tsp equivalent equals:
l 1 tbsp low-fat mayonnaise
l 2 tbsp light salad dressing
l 1 teaspoon canola oil
Posted by Lisa at March 10, 2005 2:51 PM
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