Reduce saturated and "trans" fat to 25 grams per day, approximately 7% of total calories for most adults. Saturated fats are usually solid at room temperature. All animal fats, such as those in meat, poultry, and dairy products are saturated. Palm, palm kernel and coconut oils are saturated vegetable oils.
Fatty foods include:
- hamburger and other ground meats (buffalo or lamb may be leaner)
- french fries and other fried foods
- chips and other snack foods (except pretzels!)
- cheese and sour cream
- butter and margarine
- salad dressings (yikes!) made with oil or mayonnaise; tartar sauce
- ice cream
- nuts and peanut butter
- most cold cuts
- sausage and bacon
- whole eggs (but not egg whites or egg substitutes)
- avocado
- Beef can be OK in limited amounts if you use a lean cut (filet or tenderloin; top round; or round tip roast) and trim off the visible fat before you cook it. Peel the skin off chicken before you cook it.
Eat 5 to 7 servings per day of fresh fruits and vegetables
Examples:
- a glass of orange juice
- a banana
- a handful of grapes
- a scoop of green beans
- a medium tomato, sliced
- a scoop of cole slaw made without mayonnaise
- a scoop of cabbage
- several broccoli spears
- a roasted bell peppers
- several cauliflower florets
- a scoop of corn
Note: lettuce doesn't count
Eat more whole grains and high fiber foods:
- bran cereal
- whole-wheat pasta
- oatmeal
- legumes (e.g., pinto beans, black beans, navy beans)
May also benefit by 10 - 25 grams per day of soluble fiber supplementation with psyllium (Metamucil; others)
Consider using margarine with plant sterol or stanol esters (Benecol, Take Control, others) up to 2 grams per day |
