Cutt

DIETICIANS, doctors and
fitness experts are all advis-
ing us to cut down on the
amount of fat we eat.

Surprisingly, that's not
too hard to do, especially if
you follow some suggestions
in a recent issue of Health
Beat, a quarterly publication
for Canadian health profes-
sionals published under the
auspices of the
Fleischmann’s Advisory
Council.

The Council includes
leading Canadian doctors,
nutritionists and researchers
in the area of heart disease
prevention.

Health and Welfare
Canada estimates that the
average Canadian derives 40
per cent of his or her energy
from fat.

That fat is found in many
foods. Some of these sources
are fried foods; rich sauces
and salad dressings; dairy
fats such as cream, butter
and ice cream; doughnuts
and many other baked
goods; and the visible fat on
meat.

In addition, many fats are
hidden in our foods. A glass
of whole milk has nine
grams of fat, a slice of pro-
cessed cheese has 14 grams,
a chicken drumstick that
isn’t fried has four grams of
fat, a boiled egg has six
grams, and a three ounce
sirloin steak (trimmed-of all
visible fat) still has 10 grams
of fat.

For an average Canadian
man who eats 2,700 calories
per day, the 40 per cent fat
intake represents 120 grams
of fat. That would be the
amount of fat contained in:
two slices of bacon, two
slices toast with butter or
margarine, a hamburger and
French fries, salad dressing,
1% cups whole milk, a pork
chop plus a serving of pie
and ice cream. A woman
eating 1900 calories would
be having 84 grams of fat
daily.

HIGH FAT DIET

Such high fat diets are
associated with increased

risk of heart disease and may _ |

have a promoting effect on
cancers of the breast, pro-
strate gland, colon and rec-

im.

As well, fat is a concen-
trated source of calories, so
when you start finding ways
to reduce fat, you may also
be reducing your weight.

Health professionals
believe Canadians will
benefit by reducing their fat
intake from 40 to 30 or 35
per cent of energy.

It’s net necessary to avoid
all fat-containing foods to
achieve this five to 10 per
cent reduction. All that’s
necessary is two or three dai-
ly changes in your regular
eating patterns.

There are many
possibilities. You could:
eselect poached or broiled
fish, rather than fried fish
etrim all visible fat from
your meat
ediscard the chicken or
turkey skin because most of
the fat is here
eswitch from whole milk to
skim milk *
eselect Mozzarella cheese in-
stead of cheddar cheese
*say no to gravy
ehave fruit for dessert rather
than ice cream
eleave the crust of your pie,
and just eat the filling
edrive right past the
doughnut shon without
stopping
NEW LOW FAT FOODS

To make it even easier to
cut down on fat, food man-
are developing
products which are lower in
fat without sacrificing fla-

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The Committee on Diet
and Cardiovascular Disease,

dal

set up by the federal gov-
ernment, has recommended
that consumers have equal
amounts of polyunsaturated
and saturated fat in their
diets,

But most sources of fat —
such as dairy fats, meats and
eges have a greater propor-

13 - Wednesday, August

iown on

significantly more polyun-
saturated fat, the kind of fat
that tends to lower blood
cholesterol levels, than either
butter or margarines making
no polyunsaturate

Margarines have an ad- claims.
vantage for the fat-conscious
They provide

Beabbraake Catoford & Green |

tion of saturated fats,
Therefore some margarines
help you balance your types
of fat.

If you look at the label
you'll see there's twice as
much polyunsaturated fat as
saturated fat.

Moderate changes towards

VANCOUVER

COMMUNITY
COLLEGE

vee

21, 1985 - North Shore News

healthier cating are easy to
make into a lifetime habit,
But before making any
drastic changes to your diet,
check with your doctor and
a dietitian. After all, you do
not want to upset the
balance of your total nutri-
tion.

1965
1985

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