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LOW FAT
The most common reasons people lower the fat in their diet are weight loss or weight maintenance, and prevention and treatment of diseases, such as heart disease, high cholesterol, high blood pressure, cancer, and diabetes.Food to be avoided:
- Saturated fats: Found in red meat and dairy products, saturated fats raise blood cholesterol levels and increase the risk of heart disease. Avoid them by staying away from meats, whole milk products, butter, cream, and other dairy products that are not labeled nonfat or fat-free.
- Polyunsaturated fats (PUFAs): These are found in vegetable oils such as corn oil, sunflower oil, and safflower oil. Although PUFAs lower cholesterol levels in most studies, the relationship between PUFAs and cardiovascular disease and cancer remains unclear. The same is not true with regard to fish oil and olive oil, both of hich are associated with reduced risk of cardiovascular disease and may be associated with reduced risk of certain cancers. A more healthful alternative to PUFAs are monounsaturated fats, which are found in abundance in olive oil.
- Trans fatty acids (TFAs): TFAs are found in processed foods containing partially hydrogenated oils, including many commercial snack foods, vegetable shortenings, and margarines. Partially hydrogenated oils are also used in deep-frying, so many fast foods, such as French fries, contain large amounts of TFAs. TFA consumption greatly increases the risk of heart attack. Avoid TFAs by eating as many whole, unrefined foods as possible.
- Highly processed foods: Be aware that highly processed low-fat or fat-free products often have as many or more calories as the full-fat versions and should be avoided. imply because a food is low-fat or fat-free, doesn't mean that unlimited quantities can be consumed. An excess of calories whether from fat-free or high-fat foods will be converted to body fat, regardless of whether those calories come from fat or from sugar (carbohydrate).
Bread, cereal, rice, and pasta to avoid:
- Biscuits and muffins
- Doughnuts, pastries, and croissants
- Taco shells
- Popcorn with oil
Dairy products to avoid:
- Whole milk
- Creamed cottage cheese
- Cream cheese
- Butter
- Sour cream
- Half-and-Half
- Most cheeses (including part-skim and lite cheeses).
- Even low-fat and 1% fat products are significant sources of fat.
Fats, oils, and sweets to avoid:
- Margarine
- Mayonnaise and salad dressings that aren't low in fat
- All oils (however, olive oil and fish oil are healthful)
- Most cakes and pies
- Candy bars
- Granola bars
- Ice cream
- Chocolate
Note: Be aware that many fat-free or reduced fat foods contain high amounts of sugar (such as high fructose corn syrup) which is converted by the body into fat.
Protein (meat, poultry, fish, eggs, nuts, and beans) to avoid:
- Beef, pork, lamb
- Ham, sausages, hot dogs
- Chicken and turkey (with skin)
- Whole eggs
- Tuna (in oil)
- Tofu
- Peanut butter
- Nuts
Vegetables and Fruits to avoid:
- French fries, hash browns, and potato chips
- Fried zucchini (or other fried vegetables)
- Avocados
- Coconuts
- Olives
Best Bets
Bread, cereal, rice, and pasta:
- Bagels
- Pasta/noodles
- Corn tortillas
- Pita bread
- Corn bread
- Oatmeal
- Wheat germ
- Air-popped popcorn
Dairy products:
- Nonfat milk
- Nonfat yogurt
- Other nonfat dairy products
Fats, oils, and sweets:
- Oil-free and some lite salad dressings
- Fat-free mayonnaise
- Nonfat frozen yogurt
- Sorbet and fruit ices
- Fruit rolls and fig bars
Protein (meat, poultry, fish, eggs, nuts, and beans):
- Lean chicken and turkey (without skin)
- Egg whites
- Tuna (in water), halibut, bass
- Dried beans and peas
Vegetables and fruits:
- Raw, steamed, or boiled vegetables
- Raw fruits
- Vegetable and fruit juices diluted with purified water
Are there any groups or books associated with this diet?
American Heart Association
1615 Stemmons Freeway
Dallas, TX 752078806
www.americanheart.org
American Dietetic Association
216 West Jackson Boulevard
Chicago, IL 606066995
www.eatright.org
National Cancer Institute (NCI)
Cancer Information Service
9000 Rockville Pike
Building 31, Room 10 A-24
Bethesda, MD 20892
www.nci.nih.gov
Eat More, Weigh Less: Dr. Dean Ornish’s Advantage Ten Program for Losing Weight Safely While Eating Abundantly by Dean Ornish, MD, New York: Quill, 2001
Secrets of Fat-Free Greek Cooking by Elaine Gavalas, Garden City Park, NY: Avery Publ., 1999.
The National Cancer Institute of the National Institutes of Health
Action Guide for Healthy Eating: Action List for Fat
www.pueblo.gsa.gov/cic_text/food/guideeat/Alistpg.html
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