j _ q'> l/b 0""}\' lo Fruits 'Vegetables (g-5 servingslday) . Snacks (in iimited amounts) . Processed such as bacon and bologna . FIot dogs ._- r Butter . Lard o'Bacon fat r Coconut oil r Solid shortening I Croissants r Pastries . Eggnoodles o Doughnuts o Coconut . Vegetables prepare in butter or cream r Ice cream r Chocoiate . Potato chips r Buttered popcorn li : lt 'r I r'l' Adapted from the National Heart, Lung, antF.Blood.Ifstitute Web site. TLC Diet Daily Food Guide Food Groups Avaiiable at: http://nhlbisupport.com/ilar/Szfipsheets/foodgroup.htm and ealthy f@s. ,, elow are some tips from the differgrft-ftS grqu Or, hang it up in your kitchen as a yaur low-cholept . Choos , $ating heaithy f, can help lower your 'Take this with you to the store wh !';i Food Groups r Meat . Poultry . Fish . Dry beans . Eggs r Nuts (up to 5 ounces of meat, poultry fish/ . Milk . Yogurt ,. Cheese ,(2 or more servings/ 3 -4 for pregnant or breast-feeding . Fats . Oils (approximately 5-8 .teabpoons/day) . Breads . Cereals . Pasta . Rice (o-u sernings/day) ol, heart olesterol. o Easy On . Leart cut\of meat . Chicktd and-tuikey witlt'ut skin . Fislr 9a)rud / ^ . is; *fiff' - col,: 'B5lns/rotu fhl; 9ad\) Shelifish Duck Egg yolks Nuts . Fat-free or low-fat dairy products; skim or 1%o milk . Cheeses with no more than 3 grams of fat per ounce . Low-fat yogurt e 2%o fat miik . Sour cream . Wholp milk , ; . Sw:ss, j,merican,. I Cheddar cheese , . Creb.m cheese r.Corn ..Olive . CanoJa . Sunflower oils/ Safflower oils anut oil rnbread . Whole-grain breads . Whole-wheat pasta . Whole-grain rice Plain baked potato Fresh Frozen Dried fruits anned fruit in . Homernade cakes, cookies and pies prepared with unsaturated oils . Baked chips -fat frozen yogurt lain popcorn its/Vegetab http://www.american-beart.org/presenter,jhftol?idendfier=537. Accessed August 5, 2O05
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r Ice creamr Chocoiate. Potato chipsr Buttered popcorn
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Adapted from the National Heart, Lung, antF.Blood.Ifstitute Web site. TLC Diet Daily Food Guide Food GroupsAvaiiable at: http://nhlbisupport.com/ilar/Szfipsheets/foodgroup.htm and
ealthy f@s. ,,
elow are some tips from the differgrft-ftS grquOr, hang it up in your kitchen as a
yaur low-cholept. Choos, $ating heaithy f, can help lower your'Take this with you to the store wh
!';i Food Groups
r Meat. Poultry. Fish. Dry beans. Eggsr Nuts(up to 5 ounces ofmeat, poultry fish/
. Milk
. Yogurt,. Cheese,(2 or more servings/3 -4 for pregnant orbreast-feeding
Mixed Fruit (114 a,ry)Figs (:il)Apricc,ts (4 halves)Datrs (1/4 cnp)Pruner; (2)Raisfnrr WA s+l
a (1 medium)
Vegeiables
Brorprrli (1 cup cooked)Gollar:ls (112 cup cooked)Bakec Potato (with skin on)Tunrip' Greens (1 f2 cup boiled)Swerel Potato (1f2. cup mashed)Cabbtt ge (1 f2. cup boiled)Grer:n Beans (1l2 cup cooked)Canolrs (1/2 cup boiled)Broad Beans (1l2c.tp cooked)Brutlsrlls Sprotrts (1t2cup boiled)Spirn,ift Greens (1l2crtp boiled)Fro::er:r Peas (1f2 cup cooked)Beet (iireens (112 cup boiled)Aoom Squash (1f2. cup baked)
Types of Fat:o Mono/Polyunsaturded:o Found in vegetables, can raise
HDL cholesterol levels.. Saturated:o Found ln red meat and diary,
can raise LDL cfiolesterollevels.
e HDlCholesterol: "GoodCholesterol"
,/'
Intake:ams per
daytDL
I
a
: Type of Cholesterol:I e High Density Lipoproteins:: Transfers cholesterol backto: the lfuer., r tow Density Lipoproteins:i e C-arrles 60'70 percentof fat, around U}e body. Excssive
Sodium Intake:o High sodium foods:r Pre-packaged and f,ast foods
generally contain the highestlevels of sodium.
e Sodium and Blood Pressure:o High sodiumdiets can lead to
i LDlconsumpdoninseasesi your risk turheart agref6
stroke.
3 TO 4 hours
--/l@) PRo FAT
#3r*MoR,'E EXCHANGES: PR
CHOsI{YDRATE,EVERY TIME YOU EAT AC
MAKE SURE YOU EAT IT PRO?E[N[.
/.g, l CHO-15g\)\ \_..AND MEMORIZE YOUR PATTE
N CHOOSING CARBS, AVOID ANYTHIN WHERE SU
S GREATER THAN 20% OF TOTAL CARBOH TES.Balancing Glucose Levelstlnderstanding Nfirition os Optimum FueILucho Crisalle, RDYvonne Hendricks, CFN, CPThtttrt : //www. ex er c is ehe al t hmutr it i on. c om