Guidelines for a Healthy Life

A Low Saturated Fat Diet Lowers “bad” LDL cholesterol Reduces chance of clogged arteries Promotes better blood circulation

Food Groups Meat and Substitutes Dairy Products Fruits and Vegetables Grain Products Fats and Oils Snacks and Desserts

Meat and Substitutes Best Choice –Lean cuts of meat –Skinless chicken and turkey –Seafood –Fish –Legumes & tofu

Meat and Substitutes (Continued) Limit –Egg yolks –Nuts and seeds –Shrimp Avoid –Fatty cuts of meat –Bacon, sausages, cold cuts, processed meats, pepperoni, bologna –Organ meats

Dairy Products Best Choice –Skim milk, yoghurt with 1% or less Milk Fat (MF) –Fat free sour cream Limit –Milk, yogurt with 2% MF –Cheese with 20% MF –Frozen yogurt, ice milk

Dairy Products (Continued) Avoid –Whole milk –Regular cheese –Cream, sour cream, ice cream, half and half cream

Fruits and Vegetables Best Choice –Fresh vegetables –Fresh fruit –Frozen vegetables –Frozen fruit

Fruits and Vegetables (Continued) Limit –Olives –Avocados Avoid –Vegetables prepared in butter, cream sauce or deep fried

Grain Products Best Choice –Whole grain products, bread, pita, English muffin, bagel –Rice –Pasta –Ready to eat or hot cereals

Grain Products ((Continued) Limit –Granola-type cereal –Biscuits

Fats and Oils Best Choice –Olive, canola, safflower, sesame oil –Non-hydrogenated margarine

Fats and Oils (Continued) Limit –Nuts and Seeds –Low-fat salad dressing Avoid –Butter, lard, bacon fat –Coconut and palm kernel oils –Hard margarine

Snacks and Desserts Best Choice –Plain popcorn –Pretzels –Baked potato chips –Plain cookies –Angel food cake

Snacks and Desserts (Continued) Limit –Candy –Popsicles

Snacks and Desserts (Continued) Avoid –Chocolate –Potato chips –Buttered popcorn –Milkshakes –Croissants –Flaky Pastry –Donuts –Sweet rolls –Cakes and Cookies