Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. Aim to consume less sodium, saturated fat, and added sugars. Meal planning tips the following tips can help you choose healthy fats over unhealthy fats. Build a healthy meal each meal is a building block in your healthy eating style. Guidelines for americans healthy eating pattern 20152020. Drink and eat less sodium, saturated fat, and added sugars. This spanish nutrition education handout, part of module 6 of the next steps to better nutrition series, explains which fats are good and bad for your health. This handout will help you sort out the good heart healthy fats from the. Cholesterol challenge yourself to eat foods totaling less than 300 mg of cholesterol a.
Low fat 3 grams of fat or less reduced fat or less fat at least 25 percent less fat than the regular product low in saturated fat 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat lean less than 10 grams of fat, 4 grams of saturated fat. The contents of this website are for educational purposes and are not intended to offer personal medical advice. It can also be found in many fried, baked, and prepackaged foods. Some helpful tips to lower saturated fats, trans fat, and cholesterol are. Saturated, unsaturated, and trans fats choosemyplate. Hearthealthy eating means that you eat the right amount of.
Fat restricted nutrition therapy a fat restricted diet can help if you have trouble digesting or absorbing fat. Never disregard professional medical advice or delay in seeking it because of something. Trans fat, found mostly in foods made with hydrogenated oils and fats see pages 2021 such as stick margarine, crackers, and french fries. It is rich in fruits, vegetables, and fat free or low fat dairy products. No part of this information may be copied or reproduced in any form without written permission of the baker heart and diabetes institute. Download handouts on making healthy shifts pdf and. You may need more or less than 2,000 calories per day. When we eat carbohydratecontaining foods sugars and starches, our bodies convert the sugars and. Look for foods low in sugar, salt, saturated fat the bad fat, and cholesterol. Less than 10% of your daily calories should come from saturated fats. Consume less than 10 percent of calories per day from saturated fats. Fat is good, bagels are bad some mediterranean principles to eat by by miles hassell md good food, great medicine this is adapted from good food, great medicine 4th edition, a mediterranean diet and lifestyle guide and a practical, easytoread resource offering both the evidence and the tools to help prevent or. Try to limit saturated fats to about grams per day or less and trans fats to 2 grams a day or less.
It is the key player in raising blood cholesterol and your risk of heart disease. Most come from animal products, like dairy, meat, and poultry. Harmful fats saturated and trans fats transfatty acids are less healthy kinds of fats. Fat comes from a variety of sources, including dairy, meats, nuts, and oils. Eat right food, nutrition and health tips from the academy of nutrition and dietetics shop smart get the facts on the new food labels become a smart shopper by reading food labels to find out more about the foods you eat. Therefore, if you limit foods with saturated fat, you will eat less cholesterol, too. Cholesterol is a waxy substance that can build up and clog blood vessels. Foods are high in saturated fat if they contain more than 5g of saturates per 100g. Less than 10% of daily calories should come from saturated fat. The good, the bad, and the ugly handout spanish ncoa. Healthy meals start with a variety and balance of foods from each food group.
Foods higher in saturated fats include butter, cheese, whole milk, meats higher in fat like beef ribs, sausage, and some processed meats, poultry skin, and tropical oils like coconut and palm oil. Cook at home and read the ingredients to compare foods. Guidelines for a low cholesterol, low saturated fat diet. These are liquid fats also called unsaturated fats which can help lower ldl cholesterol. Sodium tips for people with chronic k idney disease ckd national kidney disease education program. Compare labels and choose products that are lower in saturated fat. To determine how many of those 60 grams of fat may be saturated fat in a step1 diet, take x 60. Eat less total fat, especially less saturated fat and trans fat. Healthy fats are a mainstay of the mediterranean diet. The eat this foods have less sugar, salt, bad fats, or cholesterol. Como elegir grasas y aceites 415 kb pdf eat healthy, move more chart 122 kb pdf. Aug 06, 2019 these healthy fats help to increase hdl, the good cholesterol in the body.
Healthy fat is good for your body top 5 reasons to enjoy healthy fats 1. The facts on fats infographic american heart association. The amount of triglycerides or blood fats in blood are one important barometer of metabolic. It is low in total fat, saturated fat, and cholesterol. How to read a nutrition label md anderson cancer center. Hhs pcsfn home eat healthy dietary guidelines for americans.
Our bodies require all three types of fat but common dietary guidelines tell us to eat foods that contain less saturated fat and more mono and polyunsaturated fats. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Summary of the 20152020 dietary guidelines in english pdf and spanish pdf. Eating less sodium helps lower blood pressure and may slow down ckd. It is also found in many condiments, seasonings, and meats. Many of the foods rich in saturated and trans fats are also high in dietary cholesterol.
A healthy, balanced diet plan that suggests eating regular meals, a lot of vegetables and fruit, and consuming less saturated fat, sugar and salt. Trans fat is found in shortening, stick margarine, frozen pizzas and donuts. Canola oil safflower oil sesame oil sunflower oil corn oil olive oil soybean oil margarine tub peanut oil. Choose foods higher in unsaturated fat and lower in saturated fat as part of your healthy eating style. Find saturated fat aim for less than or equal to 2g per 100g note. Healthy eating plate translations the nutrition source. Find printable handouts and fact sheets that can be used for health fairs, classes. Limit the amount of cholesterol that you eat to less than 200 milligrams mg per day. Drink and eat less sodium, saturated fat and added sugars.
Cholesterol less than 300mg 300mg sodium less than 2,400mg 2,400mg total carbohydrate 300g 375g dietary fiber 25g 30g nutrition facts 4 check the serving size there may be more than one serving in a package. Choose foods with less than 30% of calories derived from fat. Cholesterol is found in many of the same foods that have saturated fat. Limit foods with saturated fat and avoid trans fat. Choosing unsaturated oils instead of saturated fat can help you maintain a healthy eating style.
The therapeutic lifestyle changes tlc diet is recommended by the national cholesterol education program of the u. Read more about dietary fats and cholesterol in this printable fact sheet. Top with fruit and nuts to get in two more food groups. Food guidelines to reduce ldl cholesterol and triglycerides. Less than 10% of calories each day from saturated fats. Tips for eating healthy with diabetes centers for disease. A best choice is a food that is better for you than other foods in the same group. Sodium is found in many canned, packaged, and fast foods. So, 20 grams of the total fat allowance may be saturated fat.
Handouts english and spanish talk to your patients and clients about. The type of fat and where it is found is just as important as the amount you eat. Fat is a major source of energy and helpsour bodiesabsorb vitamins. Making healthy eating part of your lifestyle english spanish pdf 4. Heart healthy eating nutrition therapy ways to reduce cholesterol limit saturated fats and trans fats. This handout includes 2015 2020 dietary guidelines for americans recommendations for limiting. About one in five latinos has high blood cholesterol. Try to eat less than 1 tablespoon about 14 grams daily. Only half of those who have high blood cholesterol know it. You can get fat eating carbs and protein, even if you eat little dietary fat. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil.
Jul 30, 2017 the mind diet recommends limiting the following five foods. The diets main focus is to reduce the amount of saturated fat you eat, because saturated fat elevates your cholesterol. The best way to avoid eating too much fat is to eat a diet full of natural, whole foods and to limit processed foods. Our body needs us to consume some fat in order towork properly. Use the myplate daily checklist and the tips below to meet. Eat more low fat foods, such as skinless chicken breasts, fish or skim milk. Fats saturated, unsaturated, and trans fat what is fat. Cooking with healthier fats and oils when you do use fats and oils, choose those with less saturated fat, trans fat, and cholesterol. Summary the communicators guide is your onestop shop for communicating the 20152020 dietary guidelines for americans to date the communicators guide has.
The american heart association diet and lifestyle recommendations. Exception for whole nuts, seeds, recommended oils and oil spreads. But there are also best choices within each food group. This eating plan also includes whole grain products, fish, poultry and nuts. Choosing more eat this foods when you shop and when you eat can help you control your diabetes. This nutrition therapy will help prevent uncomfortable side effects, such as diarrhea, bloating, and cramping, that may occur when you consume high fat foods. Limit saturated fats to less than 10% of total calories daily by replacing them with unsaturated fats limit trans fats to as low as possible. Foods high in saturated fats include fatty meat, poultry skin, bacon, sausage.
You can enjoy your meals while making small shifts to the amounts and types of food on your plate. If you have high cholesterol or other risk factors for heart disease, limit your saturated fat to less than 7% of your daily calories. Use nonfat or low fat salad dressing, mayo, and margarine. Yet, its a mistake to equate dietary fat with body fat. Limit calories from added sugars and saturated fats, and reduce sodium intake. Less than 15 grams of the total fat allowance allowed should be saturated fat. A large part of it is making choices about the foods you eat.
Unsaturated fats come from plant sources and from fish, and are good for your heart and blood vessels. These materials can help with food safety education when working with spanish speaking participants. To reduce your risk for heart disease, cut back on saturated fat and trans fat by replacing. Dont eat more than 2,400 milligrams of sodium a day. Its also recommended that people should reduce their overall fat intake and replace saturated fat with some unsaturated fat, including omega3 fats.
Also, limit added sugars, saturated fat, and sodium. Other fats can raise blood cholesterol levels or have other negative effects on cardiovascular health. Make sure to include all the food groups throughout the day. Eating too much fat of all types can add excess calories and lead to weight gain. These nutrients will be discussed more later see pages 1923.
If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For some nutrients you may need more or less than 100% dv. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. United states department of agriculture 10 myplate tips mywins. Omega3 fats are also healthy fats and are often called polyunsaturated fats. Chapter 3 eating heart and stroke foundation of canada.
Look for foods low in sugar, salt, saturated fat the bad fat. Instead, try using olive oil as your primary cooking fat. Limit saturated fat, trans fat, sodium, and added sugars eating less of these may help reduce your risk for heart disease, high blood pressure and cancer. Olive oil is the primary source of added fat in the mediterranean diet. The less body that will be released into the blood. Tips for eating healthy with diabetes national center for chronic disease prevention and health promotion division of diabetes translation eat less saturated fat eat baked, broiled, or stewed fish and meats instead of fried. Eat less fat, particularly less saturated fat replace saturated fat with unsaturated fat eat more foods containing fiber, vegetables and fruit everyday eat less cholesterolrich food limit food and drinks high in sugar or alcohol.
Information you need to make healthy choices throughout your day found on food and beverage packages. Eat no more than 6 ounces of lean meats or poultry or fish each day. They can increase your risk of heart disease by increasing your total and ldl bad cholesterol. Owh factsheet on hearthealthy eating womens health. Get moving and eat smart did you know that high blood cholesterol is a serious problem among latinos. If you eat red meat, limit to no more than three servings per.
Theyre eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease. In the infographic below, we break down common cooking oils by their fat contents so that you can make the healthiest decision for your needs. When you do use fats and oils, choose those with less saturated fat, trans fat, and cholesterol. For a person eating 1,800 calories per day, the limit is 14 grams of saturated fat. They will help you limit the amount of dietary cholesterol you. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Stabilize blood sugar levels eat more of these fats monounsaturated fat olive, canola, safflower, sesame and peanut oil nuts and seeds olives avocados. The american heart association recommends replacing bad saturated fats with good unsaturated fats as a part of a healthy eating pattern. Therapeutic lifestyle changes tlc diet for high cholesterol. A few plant oils, including coconut and palm oil, are higher in saturated fat and should be eaten less often. Eat a variety of foods in the right amounts be sure to check food labels for calorie, carbohydrate, total fat, and sodium amounts eat regularly small portions several times a day match how much you eat with your activity level eat fewer foods high in calories, cholesterol, saturated fat, trans.
Everyone knows that vegetables are healthier than cookies. Look for hidden saturated fat in cakes, biscuits, pastries and ready meals. Eat plenty of high fiber food, such as whole grains, beans, and fresh fruits and vegetables. Eating too much unhealthy saturated fat, drinking alcohol daily, having diabetes or kidney disease, genetics, some medicines. Instead of butter or stick margarine, try reducedfat, whipped, or liquid spreads. Healthier foods usually have less saturated fat, trans fat, salt sodium and sugar. But its important to know that saturated fat raises your ldl. Limit food that contains high amounts of cholesterol and saturated and polyunsaturated fats, such as beef, pork, cheese, whole milk or lard.
This handout explains these concepts and how they can be used to manage the effects of carbohydrates for better health. Making choices managing diabetes from day to day is up to you. Swapping out monounsaturated or polyunsaturated fats, such as vegetable oils, for saturated fats, such as butter and lard, may help reduce cholesterol in the body. Use this worksheet to better understand how balancing energy in and energy out. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Use this chart to help you choose products with less saturated fat that are healthier for you and your family. Eat more fiber, vitamins a and c, calcium, and iron to maintain good health and help reduce. You can reduce the saturated fat in your diet by limiting the amount of meat and. This page provides lists of which foods have the most and least content of specific nutrients. The fat stored in your body serves as a source of triglycerides. Thermy image library spanish images at bottom of page. A healthy, balanced diet plan that suggests eating routine meals, plenty of vegetables and fruit, and eating less saturated fat, sugar and salt. Dash eating plan the dietary approaches to stop hypertension dash eating plan is a way of eating that helps lower high blood pressure. Adult latinos are less likely than other groups to have.
This handout may be duplicated for client education. Find out more about the risks of eating too much fat and the different types of fat. Check out these guidelines for a diet thats low in cholesterol and saturated fat, including how to choose meats, dairy foods and fruits and vegetables. Less a fact sht fm th ffic n mns halth hearthealthy eating hearthealthy eating, along with regular physical activity, is key to lowering your risk of heart disease and stroke. Saturated fats are one type of fat in the foods we eat and the beverages we drink.
Dietary fats fact sheet baker heart and diabetes institute. Sodium tips for people with chronic k idney disease ckd national kidney disease education program what is sodium. The 20152020 dietary guidelines for americans recommends limiting calories from saturated fats to less than 10% of the total calories you eat and drink each. Limit foods and beverages higher in saturated fats, added sugars, and sodium. Taking the guess work out of translating the 20152020.
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