Grocery Shopping

Focus on variety. Choose a wide selection of low-fat foods rich

in fibre. Include whole grain breads and cereals, vegetables,

fruits, low-fat dairy products, and poultry, fish, and lean meat.

Although the goal is to reduce fat to 30 percent or less of

calories, when choosing foods that do contain fat, try to choose

ones that contain primarily unsaturated fats. For example, choose

an unsaturated-rich margarine instead of butter; choose vegetable

oils.

Read food labels. To help you find foods that are low in fat and

cholesterol and high in fibre, get into the label-reading habit.

Many nutritional labels on packaged foods show the amount of

unsaturated and saturated fatty acids and the amount of

cholesterol and fibre they contain. Check the type of fat on the

ingredients list. Is it an animal fat, coconut or palm kernel oil

high in saturated fat? Or, is it corn or soyabean oil high in

polyunsaturated fat? Choose a product with the lowest proportion

of saturated fat. The label also tells you something else about a

product. Ingredients are listed in order of amount from most to

least by weight. So, when you buy a breakfast cereal, for

example, choose one that has a whole grain listed first (such as

whole wheat or oatmeal).

Pay attention to sodium. Many processed, canned, and frozen

foods are high in sodium. Cured or processed meats, cheeses, and

condiments (soy sauce, mustard, tartar sauce) are also high in

sodium. Check for salt, onion or garlic salt, and any ingredient

with "sodium" on the label. If the sodium content is given on the

nutritional label, compare products and choose the ones with

lower levels.

Food Preparation

Use small amounts of fat and fatty foods. There are lots of ways

to use less fat. For example, when you saute or stir-fry, use

only half a teaspoon of fat per serving. When you use margarine,

mayonnaise, or salad dressing, use half as much as usual. And,

decrease portion sizes of other high fat foods -- rich desserts,

untrimmed and fatty types of meat, poultry with skin, and fried

foods, especially breaded foods.

Use less saturated fat. While reducing your total fat intake,

substitute unsaturated fat and oils for saturated fat in food

preparation. For example, instead of butter, use margarine or

vegetable oil. One teaspoon of butter can be replaced with equal

portions (or less) of margarine or 3/4 teaspoon of vegetable oil

in many recipes without affecting the quality. Saturated fat may

be reduced even more if you want to experiment with recipes.

Poultry without skin and fish are good choices because they are

often lower in fat and saturated fat than many meats.

Use low-fat alternatives. Substitute 1 percent, skimmed, or

reconstituted nonfat dry milk for whole milk. Use low-fat yogurt,

buttermilk, or evaporated skimmed milk in place of cream or sour

cream. Try reduced-calorie mayonnaise and salad dressing in place

of regular.

Choose lean meat. When you buy meat, choose lean cuts such as

pork tenderloin, and loin lamb chops. Be sure to trim all visible

fat from meat and poultry and remove poultry skin.

Use low-fat cooking methods. Bake, steam, grill, microwave, or

boil foods rather than frying. Skim fat from soups and gravies.

Increase fibre. Choose whole grain breads and cereals. Substitute

whole grain flour for white flour. Eat vegetables and fruits more

often and have generous servings. Whenever possible, eat the

edible fibre-rich skin as well as the rest of the vegetable or

fruit.

Use herbs, spices, and other flavourings. For a different way to

add flavour to meals, try lemon juice, basil, chives, allspice,

onion, and garlic in place of fats and sodium. Try new recipes

that use less fat or sodium-containing ingredients, and adjust

favourite recipes to reduce fat and sodium.

Eating Out

Choose the restaurant carefully. Are there low-fat as well as

high-fibre selections on the menu? Is there a salad bar? How are

the meat, chicken, and fish dishes cooked? Can you have menu

items grilled or baked without added fat instead of fried? These

are important things to know before you enter a restaurant --

fast food or otherwise. Seafood restaurants usually offer

grilled, baked, or poached fish, and you can often request butter

and sauces on the side. Many steak houses offer small steaks and

have salad bars.

Try ethnic cuisines. Italian and Asian restaurants often feature

low-fat dishes. though you must be selective and alert to portion

size. Try a small serving of pasta or fish in a tomato sauce at

an Italian restaurant. Many Chinese, Japanese, and Thai dishes

include plenty of steamed vegetables and a high proportion of

vegetables to meat. Steamed rice, steamed noodle dishes, and

vegetarian dishes are good choices too. Ask that the chef cook

your food without soy sauce or salt to decrease sodium. Some

Latin American restaurants feature a variety of fish and chicken

dishes that are low in fat.

Make sure you get what you want. Here are just a few things you

can do to make sure you're in control when you eat out. Ask how

dishes are cooked. Don't hesitate to request that one food be

substituted for another. Order a green salad or baked potato in

place of chips, or order fruit, fruit ice, or sherbet instead of

ice cream. Request sauces and salad dressings on the side and use

only a small amount. Ask that butter not be sent to the table

with your rolls. If you're not very hungry, order two low-fat

appetisers rather than an entire meal, split a menu item with a

friend, get a doggie-bag to take half of your meal home, or order

a half-size portion. When you have finished eating, have the

waiter clear the dishes away so that you can avoid post-meal

nibbling.

Mealtime Strategies

We've given you some basic information on fat, fibre, and sodium.

And, we've provided some tips on decreasing fat, saturated fat,

cholesterol and sodium; and increasing fibre. But, how do you put

it all together when it comes to breakfast, lunch, and dinner?

These mealtime strategies should help.

Breakfast

Strategy #1 -- Choose fruit more often. Just a few great choices

in the fruit family are: melon, grapefruit, strawberries,

oranges, bananas, pears, and apples.

Strategy #2 -- Choose whole-grain cereals and products more

often. Examples are whole wheat or bran breads, bagels, and

cereal.

Strategy #3 -- Try making pancakes and waffles with whole wheat

flour instead of white flour and one whole egg and one egg white

rafter than two whole eggs. For a low-fat topping with fibre, try

applesauce, apple butter and cinnamon, or fruit and low-fat plain

yogurt.

Strategy #4 -- Fruit juice and skimmed milk are familiar

breakfast drinks. For an extra boost in the morning, why not try

a fruit dish made from juice, fruit and nonfat plain yogurt

blended together. Other nonfat choices are mineral water, coffee,

and tea.

These breakfast choices are sound nutrition choices because they

are not only low in fat and cholesterol but also provide fibre,

vitamins, and minerals. Some foods that you should choose less

often are sausage, bacon, butter, whole milk and cream (including

commercial non-dairy creamer). These foods are high in saturated

fat and cholesterol.

Lunch

Strategy #1 -- Try a fibre-rich bean, split pea, vegetable, or

minestrone soup. Use commercially canned and frozen soups and

cream soups less often -- they can be high in sodium and fat. If

you make your own soup, use broth or skimmed milk to keep the fat

content low.

Strategy #2 -- Have a bean salad or mixed greens with plenty of

vegetables. For fibre include some vegetables like -- carrots,

broccoli, cauliflower, and kidney beans. For a low-fat dressing,

try lemon juice or a reduced-calorie dressing. If you use regular

dressing, use only a very small amount.

Strategy #3 -- Try sandwiches made with water-packed tuna, sliced

chicken, turkey, lean meat, or low-fat cheese, and use whole-

grain bread or pitta bread. To decrease fat, use reduced-calorie

mayonnaise, or just a small amount of regular mayonnaise, or use

mustard. Mustard contains no fat.

Strategy #4 -- For dessert, have fresh fruit, low-fat yogurt, or

a frozen fruit bar.

Strategy #5 -- Fruit juice and skimmed milk are good beverage

choices. Club soda with a twist of lemon or lime, hot or iced tea

with lemon, or coffee without cream are refreshing drinks.

At lunch, try to eat these foods less often: processed luncheon

meats, fried meat, chicken, or fish; creamy salads, French fries

and chips, richer creamy desserts, high-fat baked goods, and

high-fat cheeses such as Swiss, cheddar, and Brie.

Dinner

Strategy #1 -- Eat a variety of vegetables. To increase variety,

try some that might be new to you, such as those from the cabbage

family (broccoli, Brussels sprouts, cauliflower, and cabbage),

dark-green leafy vegetables (spinach and kale), and yellow-orange

vegetables (winter squash and sweet potatoes). For old

favourites, like peas and green beans, skip the butter and

sprinkle with lemon juice or herbs. Or, how about a baked potato,

with the skin, and topped with low-fat yogurt and chives, tomato

salsa, or a small amount of low-fat cheese?

Strategy #2 -- Try whole wheat pasta and casseroles made with

brown rice, bulgur, and other grains. If you are careful with

preparation, these dishes can be excellent sources of fibre and

low in fat. For example, when milk and eggs are ingredients in a

recipe, try using semi-skimmed or skimmed milk, reduce the number

of egg yolks and replace with egg whites. Here are some ideas for

grain-based dishes:

 -- Whole wheat spaghetti with fresh tomato sauce;

 -- Whole wheat macaroni and chickpea stew in tomato sauce;

 -- Tuna noodle casserole, using water-packed tuna (or rinsed,

oil-packed tuna), skimmed milk, and fresh mushrooms or sliced

water chestnuts;

 -- Turkey, broccoli and brown rice casserole using skimmed milk

and egg whites;

 -- Aubergine lasagna, made with grilled aubergine and low-fat

mozzarella or ricotta cheese.

Strategy #3 -- Substitute whole-grain breads and rolls for white

bread.

Strategy #4 -- Choose main dishes that call for fish, chicken,

turkey or lean meat. Don't forget to remove the skin and visible

fat from poultry and trim the fat from meat. Some good low-fat

choices are:

 -- Red snapper stew;

 -- Flounder or sole Florentine (make the cream sauce with

skimmed milk);

 -- Salmon loaf (use skimmed milk, rolled oats, and egg whites);

 -- Baked white fish with lemon and fennel;

 -- Chicken cacciatore Italian-style (decrease the oil in the

recipe);

 -- Chicken curry served over steamed wild rice (choose a recipe

that requires little or no fat; "saute" the onions in chicken

broth instead of butter);

 -- Light beef stroganoff with well-trimmed beef steak and

buttermilk served over noodles;

 -- Oriental pork made with lean pork loin, green peppers and

pineapple chunks served over rice.

Strategy #5 -- Choose desserts that give you fibre but little fat

such as:

 -- Baked apples or bananas, sprinkled with cinnamon;

 -- Fresh fruit cup;

 -- Brown bread or rice pudding made with skimmed milk;

 -- Oatmeal biscuits (made with margarine or vegetable oil; add

raisins).

For many, the end of the working day represents a time to relax,

and dinner can be a light meal and an opportunity to decrease fat

and cholesterol.

Snacks

Strategy #1 -- Try a raw vegetable platter made with a variety of

vegetables. Include some good fibre choices: carrots, mange-tout,

cauliflower, broccoli, green beans.

Strategy #2 -- Make sauces and dips with non-fat plain yogurt as

the base.

Strategy #3 -- Eat more fruit. Oranges, grapefruit, kiwi fruit,

apples, pears, bananas, strawberries and melons are all good

fibre sources. Make a big fruit salad and keep it on hand for

snacks.

Strategy #4 -- Plain, air-popped popcorn is a great low-fat snack

with fibre. Watch out! Some prepackaged microwave popcorn has fat

added. Remember to go easy on the salt or use other seasonings.

Strategy #5 -- Instead of chips, try one of these low-fat

alternatives that provide fibre: toasted shredded wheat Squares

sprinkled with a small amount of grated Parmesan cheese, whole-

grain muffins, or toasted plain corn tortillas.

Strategy #6 -- When you are thirsty, try water, skimmed milk,

juice, or club soda with a twist of lime or lemon.

The national health associations are committed to promoting good

health and reducing the loss of life from heart disease and

cancer. You can help. By using the ideas in this booklet, trying

recipes that have been modified to decrease fat and sodium and

increase fibre, and planning menus that are high in fibre and low

in fat, especially saturated fat, you may reduce the risk of

these diseases for yourself and for those you love.

So Eat Well, Eat Healthy . . . And Eat For Life!