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 The Good Southern Doc Says: Make the Correct Food Choices!
Posted byadmin on Thursday, November 01 @ 00:00:00 CDT
Contributed by admin
G. Tyrone A. Bellamy, MD, JD
Before, I start my topic for this article, I wish to congratulate all who have made this online publication possible, especially my friend and colleague, Tamar Alexia Fleishman, who mentioned this publication to me the first time we ever met. I am so pleased for her, that not only has her dream come true; but now it is celebrating its first anniversary. Dear readers, do you realize we are now one year old. HAPPY FIRST YEAR ANNIVERSARY!!!! to all our editors and contributors. My how time flies when you are having fun. It is which great privilege and honor, I participate as the medical editor and regular columnist.
I help my son sell his food condiments (fresh fruit butters, salad dressings, salsas, BBQ sauces, blueberry products, mustards, relishes, chow-chows, and datil pepper products at various festivals. One new concern we have noticed in customers is they want to know more about what they are putting into their bodies. Once their primary concern was with weight and calories, now their concerns include a number of diet related topics such as cholesterol, fat, fiber, sodium, as well as calories intake. In this article let's look briefly at the role of fat in your diet, good ways to decrease your fat intake and as well as important definitions reference your food choices; in order to help you make the correct food choices for you.
Fat consumption has been linked to heart disease, obesity, some types of cancer and even gallbladder disease. Many public and private health authorities now recommend that Americans reduce their intake of dietary fat. Now many individuals need to know how to translate the recommendations for a reduced-fat diet to their every-day menu. This means selecting foods which are low in fat or fat free. Choosing vegetables and fruits, cereals and grain products, fish, lean meats and low-fat diary products will help reduce your daily intake of fat. There are some major differences in the different types of fats. Cholesterol and saturated fats are the hardest on your heart, while monounsaturated and polyunsaturated fats are the easiest.
Cholesterol is a fatty substance found in animal foods including meat, poultry, fish, egg yolks, milk, cream, cheese, butter, and other dairy products. Foods derived from plants such as fruits, vegetables, grains and nuts contain no cholesterol at all.
Saturated fats are primarily contained in animal foods including red meat and whole milk dairy products. Saturated fats can also be found in certain types of oils, notably coconut and palm and palm kernel oils, which are used on commercially baked goods. It is always a good idea to cut down on foods high in saturated fats and to make substitutions whenever possible.
Monounsaturated fats are not considered harmful to your heart, and new research suggest they may actually reduce your blood cholesterol level and, thus, your risk of cardiovascular disease. This type of fat is found in olive oil, and in certain plant foods including avocados.
Polyunsaturated fats also tend to reduce blood cholesterol levels. This is the fat you find most typically in sunflower, corn, soybean, and safflower oils.
Here are some suggestions of how to decrease your fat intake and lower your cholesterol level and decrease your risk of heart disease.
Avoid fried foods; always bake or broil.
Choose lean meats; cut off the fat before cooking.
Avoid luncheon meats such as hot dogs, bologna, etc.
Rarely, if ever, eat sausage or bacon.
Always remove skin from poultry before cooking.
Steam vegetables.
Use half the fat (oil, butter, mayonnaise) called for in recipes.
Use less than 1 teaspoon butter on bread, hot cereals, or vegetables.
Never use margarine, lard, or shortening.
Use low-fat dressings; limit other salad dressings to 1 tablespoon.
Season with herbs, lemon, apple cider vinegar, onion, garlic, or tomato
products.
Thicken sauces, soups with a mixture of corn starch (or flour) and cold
water.
For snacks, choose fruit, vegetables, whole grain bread/cereals/crackers.
Choose low-fat milk products such as buttermilk, 2% fat milk, non-fat dry
milk powder, or skim milk.
Use lean pieces of mean instead of fatback as seasoning for beans, peas,
and greens.
In my suggestions for you to reduce your fat intake, I used some descriptive words used in food labeling and I want to insure you understand their meaning.
When sugar is mentioned, if it claims to be sugar free, it could mean less than 0.5 grams per serving; no sugar added; no added sugar; without added sugar; or processing does not increase content about the amount found naturally. Reduce sugar means at least 25% less sugar per serving than reference food.
When calories are mentioned, calorie free means fewer than 5 calories per serving. Low calorie means 40 calories or less per serving. Reduced calorie means at least 25% fewer calories per serving than reference food.
When cholesterol is mentioned, if it is cholesterol free, then there is less than 2 milligrams (mg) of cholesterol and 2 g of saturated fat per serving. If low cholesterol is indicated, then there is 20 mg or less cholesterol and 2 g or less of saturated fat per serving or per 50 g of food than reference food. If reduced or less cholesterol claim is made then this means there is at least 25% less cholesterol and 2 g or less saturated fat per serving than reference food.
Fat terminology can be extremely confusing. Fat free indicates less than 0.5 g of fat per serving. Saturated fat free is less than 0.5 g per serving and the level of saturated fatty acids does not exceed 1% of total fat. Low fat is 3 g less per serving, or per 50 g of the food if serving is 30 g or less, or less than 2 tablespoons. Low saturated fat is 1 g or less per serving and not more than 15% of calories from saturated fatty acids. Reduced fat or less fat means at least 25% less per serving than reference food. Reduced or less saturated fat means at least 25% less per serving than reference food.
When sodium is the topic: Sodium free means less than 5 mg per serving; low sodium means 140 mg or less per serving or per 50 g of food; very low sodium means 35 mg or less and reduced or less sodium means at least 25% less per serving than reference food.
When fiber is referenced, high fiber indicates 5 g or more per serving. Foods making this claim must meet the definition for low fat or the level of fat must appear next to the high fiber claim. Good source of fiber indicates 2.5 g to 4.9 g of fiber per serving. More or added fiber indicates at least 25% more fiber than reference food.
If you have any questions, please do not hesitate to either call me at 423-384-1990 or send email to datilsupreme@usa.com.
I hope these specific definitions have not confused you. My purpose is to attempt to enable to think about what foods you are putting into your body and to assist you in making the right food choices. One correct choice we both know you are making right now is reading this on-line publication. Again, I would be most remiss by not wishing all those connected to this publication HAPPY FIRST YEAR ANNIVERSARY and send personal congratulations to my friend and colleague Tamar Alexia Fleishman, along with a thank you for allowing to be a part of it.
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