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1. Use fats and oils sparingly in cooking.
2. Use small amounts of salad dressings
and spreads, (e.g., butter, margarine, mayonnaise).
3. Use liquid vegetable oils rather than
solid shortenings or lard.
4. Choose lean meats, fish, and poultry.
5. Trim fat from meat and take skin off
poultry.
6. Substitute cooked dry beans and peas
for meat occasionally.
7. Moderate the use of egg yolks and
organ meats (e.g., liver).
8. Choose skim milk or low-fat milk and
fat-free or low-fat yogurt or cheese most of the time.
9. Limit use of foods that contain large
amounts of saturated fats (e.g., non-dairy creamers, rich baked products,
ice cream).
10. Use foods with labels that indicate low amounts
and percentages of fat or saturated fat in each serving.
(From: "Nutrition and Your Health: Dietary Guidelines for Americans", Home and Garden Bulletin No. 232, third edition, U.S. Department of Agriculture, 1990.)
© Copyright 1999 - Augustine G. DiGiovanna - All rights reserved.
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PERSPECTIVES by Augustine G. DiGiovanna, The McGraw-Hill Companies, New
York, 1994 or 2000; (2) If prior written permission is obtained
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