Fat & Cholesterol

Food Facts Not every food you eat needs to contain 20-35% of fat from calories. Over the course of a day, some foods you eat may be lower in fat, some higher. The combination of foods eaten over the course of several days should average no more than 20-35% of calories from fat.

Lower Fat Foods Can Measure Up Supermarkets today are stocked with delicious tasting reduced-fat and fat-free foods. These choices can help you reduce fat without missing out on other key nutrients that you expect in foods.

How to Manage Fat the Easy Way Choose lower fat or fat free versions of traditional foods. For example, use fat free dressing on your salad. Balance a higher fat food with a lower fat food. If you like a bologna sandwich, for example, go ahead and enjoy your favorite lunch meat and use a slice of 2% milk reduced fat cheese and light mayonnaise to "balance" the fat in the sandwich. Try lower fat or light products in your favorite recipes. For example, use fat free or light sour cream, fat free or 1/3 less fat cream cheese or low fat yogurt in your favorite dip recipe. Change your cooking methods. If you typically fry chicken, fish or potatoes try baking these foods with a seasoning and coating mixture.

Cholesterol Check Limit cholesterol to 300 milligrams or less per day, according to health experts. But keep in mind: Having too much saturated fat and trans fat in the diet, more so than too much dietary cholesterol, may contribute to high blood cholesterol. Maintaining a healthy body weight and being physically active can help keep blood cholesterol in check. Eating a diet that is high in fruits, vegetables and grain products that contain fiber is beneficial.