B lack H istory M onth 2
Page AIO
\ »/»/
2
^
0
s p e c ia l
coo e ra a e *
February 04. 2004
o
^
■ k? G k? G
7X\
African American
Health Coalition, Inc
Food plays a big part in the lives o f most African
Americans. Good food and celebrations go hand in hand.
Yet,the traditional ways o f frying foods and using fats fo r
seasoning can increase your risk fo r clogged arteries and
heart disease. Choose foods lower in saturated fa t and
cholesterol to reduce your risk. Hold on to tradition,
but make a few changes to eat in a heart-healthy way.
í t.fa,ilW'-.La¡||hg is ilfO '^aillll^aaHÄ^^aälOBiKsijOIW^fsüOOWiäiiaäHÄ^fajOHBgfsiil
Fat in your food
Cut back on saturated fat and cholesterol
The two main types o f fat found in food are saturated and unsaturated.
M ost foods have a mix o f both. Together.the two are called total fat.
Try som e o f these new w ays o f cooking an d shopping.
Why should you be
concerned about
saturated fat?
New ways for favorite recipes:
•
Saturated fat raises blood cholesterol
the most. O ver tim e.this extra choles
terol can clog your arteries. You are then
at risk for having a heart attack or stroke.
Choose MORE often
Choose LESS often
Pork
Pork
Ears
Neckbone
Feet
Ham hocks
For biscuits— Use vegetable
oil in stead o f lard or butter and
skim milk o r 1 percent butter
m ilk instead o f regular mi Ik.
•
Traditional favorite cuts of meats
Brains (are low in fat but
high in cholesterol)
Hogmaws
Tongue
Tail
Beef
Tripe
For m acaroni and cheese—
Vienna sausage
Ribs
Chitterlings
Use low-fat cheese and 1 percent o r skim milk.
•
For greens— Use skin-free sm oked turkey, liquid sm oke, fat-
Beef
free bacon bits, or low -fat bacon instead o f fatty meats.
•
Where is saturated fat found?
cream or white sauces, use skim milk and soft tub or liquid
Saturated fat is found m ostly in foods that com e from anim als. These
include:
• fatty cuts o f meat (beef, lamb, pork)
• poultry with skin
• w hole and 2% milk
• butter
• cheese
V .
margarine.
•
i B S M
^ l H I W
i l H i
For dressings or stuffing— Add broth o r skim m ed fat d rip
pings instead o f lard or butter. Use herbs and spices for added
flavor.
•
• lard
For sweet potato pie— M ash sw eet potato with orange juice
concentrate, nutmeg, vanilla, cinnam on, and only one egg.
Leave out the butter.
A high content of saturated fat can be
found in some foods that come from plants such as:
•
•
•
•
Oxtail
For gravies or sauces— Skim the fat o ff pan drippings. For
•
For cakes, cookies, quick breads, and pancakes— Use egg
Let the food label help you choose foods lower In
saturated fat and cholesterol:
W hen you select a food, reading the food label can help you view its
saturated fat and cholesterol levels. At first, reading labels may be
contusing, but the more you do it, the easier it will becom e. Soon you
will be able to easily m ake food choices for a healthy heart.
w hites or egg substitute instead o f w hole eggs. Tw o egg
palm kernel oil
palm oil
coconut oil
cocoa butter
w hites can be substituted in many recipes for one w hole egg.
Use applesauce instead o f som e o f the fat.
Nutrition Facts
Serving Size: 1 cup (228 g)
Serving Per Package 2
Size up your food.
Com pare the am ounts you eat
to the serving size given. If you
s iIh M -ia lillO i saHi
mu
Am ount Por Serving
Healthy ways of cooking:
•
Calories 260 Calories from lal 120
is 1 cup, you have to double the
Bake, steam, roast, broil, stew,
Total Fat 13<j
Your body m akes all the cholesterol you need. Eating foods high in
saturated fat can raise your blood cholesterol levels. The higher your
blood cholesterol,the greater your risk for heart disease. Too much
cholesterol can lead to clogged arteries. You are then at risk for having
a heart attack.a stroke.or poor circulation.
•
am ounts listed.
or boil instead o f frying. This
S atinateli Fut %|
helps rem ove fat. Try these
Cholesterol lOing
iXH.'nig
2K
Total Carbohydrate 11 g
H) '.
Sodium
quick tips:
Why should you be concerned about cholesterol?
Dietary F ilx ii ()g
For crispy fish: roll in cornmeal
0%
Sugars 5g
and bake.
1. Here are the am ounts o f fat,
saturated fat, and cholesterol.
For crispy chicken: remove the skin; dip in skim milk mixed
Vitainm A 4
with herbs and spices; roll in bread crum bs, cornflakes, or
Calcium 15%
potato flakes; and bake.
‘ Percent Duty Values are baser) on a
2.000 calone diet Your Daily Value* may
be higher or lower depending on your
calorie needs:
Vitamin C 23
Use a nonstick pan with vegetable cooking oil spray o ra small
am ount of liquid vegetable oil instead o f lard, butter, short
ening, or other fats that are solid at room tem perature.
Where is cholesterol found?
Trim visible fat before you cook meats.
Chill meat and poultry broth until fat becom es solid. Skim o ff
Tofcil Fai
le m liian
Sal fin
leas Ilian
Cholesterol
lem man
S ta # n r
le s s Usan
Total iubohydf.lt»
O lia iy Fit*r
Calories per gram:
Fatd • Cartwhydrste 4
2000
2 U sethePercentD ailyV alueto
com pare the am ounts o f total
Iron 4%
Catorim
2.500
65g
SOg
20g
25g
»Vng
XX mg
2,400mg
W Jg
2.400mg
JT5g
2Sg
Wg
fat, saturated fat, and choles-»
terol am ong brands. Choose
those that have lower values.
One serving o f this food con
tains about 20 percent o f the
Daily Value fortotal fat, which
is ab o u t o n e -fifth o f the
amount o f total fat you should
Pintein 4
have for the entire day.
fat before using the broth. Use skim m ed broth to cook greens
instead o f fatback, hog jow ls, or salt pork.
Choose chicken breast ordrum -
Use skim milk or I percent milk in your cereal or
coffee.
stick instead o f the wing and
thigh.
•
Prepare macaroni and cheese with skim milk and
low-fat cheese.
Select skim milk or 1 percent
instead o f 2 percent or w hole
Limit your cholesterol
milk (sweet).
•
«(UillSgj t
Check how you will try to eat less saturated fat
and cholesterol.
Healthy shopping tips:
•
If you are healthy, you should average no m ore than 300 m illigram s o f
cholesterol per day. People w ho have high blood cholesterol or a heart
problem may have to eat less. The yolk o f one large egg provides about
214 m illigram s o f cholesterol. Aim for no more than four egg yolks each
week. This includes egg yolks in baked goods and processed foods.
Egg w hites contain no cholesterol.
Check it out!
Protein 5g
Take o ff poultry skin before eating.
Cholesterol is found only in foods that com e from anim als. Foods very
high in cholesterol include:
• Egg yolks
• O rgan m eats (Liver, kidney, and
brains are especially high in
cholesterol.)
There is no cholesterol in plant foods like
fruits, vegetables, beans, and grains.
eat 2 cups and the serving size
Buy lean cuts o f m eat such as round,
sirloin, and loin.
•
Buy more vegetables, fruits, and grains.
•
Read nutrition labels on food packages.
Bake, roast, or broil chicken or fish instead o f
fryin g .
Cook greens with a skin-free turkey leg instead o f
fatty meats like bacon and fatback.
Read fo o d labels when you shop to check fo r total
fat. saturated fat. and cholesterol.
sm 4sJ|||F S 3H f»R «
U.S. Department of Health and Human Services
NATIOHAi MCA««!
1 1 * 0 AWO 9 1 0 0 0
■RSTITi.fr
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 97-4064
September 1997
ORMH
OFFICE OF RES
ON MINORITY t
For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org