j _ q'> l/b0""}\'

lo Fruits

'Vegetables(g-5 servingslday)

. Snacks(in iimited amounts)

. Processedsuch as baconand bologna

. FIot dogs

._-r Butter. Lardo'Bacon fatr Coconut oilr Solid shortening

I Croissantsr Pastries. Eggnoodleso Doughnuts

o Coconut. Vegetables prepare

in butter or cream

r Ice creamr Chocoiate. Potato chipsr Buttered popcorn

li

:

lt 'r

Ir'l'

Adapted from the National Heart, Lung, antF.Blood.Ifstitute Web site. TLC Diet Daily Food Guide Food GroupsAvaiiable at: http://nhlbisupport.com/ilar/Szfipsheets/foodgroup.htm and

ealthy f@s. ,,

elow are some tips from the differgrft-ftS grquOr, hang it up in your kitchen as a

yaur low-cholept. Choos, $ating heaithy f, can help lower your'Take this with you to the store wh

!';i Food Groups

r Meat. Poultry. Fish. Dry beans. Eggsr Nuts(up to 5 ounces ofmeat, poultry fish/

. Milk

. Yogurt,. Cheese,(2 or more servings/3 -4 for pregnant orbreast-feeding

. Fats

. Oils(approximately 5-8.teabpoons/day)

. Breads

. Cereals

. Pasta

. Rice(o-u sernings/day)

ol, heartolesterol.

o Easy On

. Leart cut\of meat

. Chicktd and-tuikeywitlt'ut skin

. Fislr 9a)rud / ^. is; *fiff' - col,:'B5lns/rotu fhl;

9ad\)

ShelifishDuckEgg yolksNuts

. Fat-free or low-fatdairy products; skimor 1%o milk

. Cheeses with nomore than 3 gramsof fat per ounce

. Low-fat yogurt

e 2%o fat miik. Sour cream

. Wholp milk , ;. Sw:ss, j,merican,. I

Cheddar cheese ,. Creb.m cheese

r.Corn..Olive. CanoJa. Sunflower oils/

Safflower oils

anut oil

rnbread

. Whole-grain breads

. Whole-wheat pasta

. Whole-grain ricePlain baked potato

FreshFrozenDried fruits

anned fruit in

. Homernade cakes,cookies and piesprepared withunsaturated oils

. Baked chips

-fat frozen yogurtlain popcorn

its/Vegetab

http://www.american-beart.org/presenter,jhftol?idendfier=537. Accessed August 5, 2O05

Pego: 1 dl 2DaSr EI4BOOB

High Fihr $ources

Dried Ebans, Peas,t

Bakst'Beans (%cup)Red K dney Beans (%eup)Spfil:Fteas (%cup)

Black Beans (% c'up)NaW tseans (TzanplReffied Bearts (%e;ry)Great Northem (% cup)Soybeans (%cl.ry}Lentils (% anp qtoked)

t.oo( , \6.0d\ I y)6.0g \c;6.0 g8.0 g9.0 g

6og6,0 g8,0 g

3.0 g5.0 g2.4 s3.0 g3.0 g2.o g

13.0 g.,5.0 g8.0 g8.0 g10.0 g

Dried l-imas, Butter Beans (% cup) 7 ,O gGarlrarrzos, Chickpeas (Y.e,lupl 6'0 gPintr llleans (%e;ry| 7,0 g

Gerertls

Fibe,r t,)neBran l|lakes(3/4 cup)Raisiin Bran (1 cup)Bratt ( I Ttcup)Shr:dtled Wheatwith All-Bran (% cup)

Fruiftr & Dried Fruits

Mixed Fruit (114 a,ry)Figs (:il)Apricc,ts (4 halves)Datrs (1/4 cnp)Pruner; (2)Raisfnrr WA s+l

a (1 medium)

Vegeiables

Brorprrli (1 cup cooked)Gollar:ls (112 cup cooked)Bakec Potato (with skin on)Tunrip' Greens (1 f2 cup boiled)Swerel Potato (1f2. cup mashed)Cabbtt ge (1 f2. cup boiled)Grer:n Beans (1l2 cup cooked)Canolrs (1/2 cup boiled)Broad Beans (1l2c.tp cooked)Brutlsrlls Sprotrts (1t2cup boiled)Spirn,ift Greens (1l2crtp boiled)Fro::er:r Peas (1f2 cup cooked)Beet (iireens (112 cup boiled)Aoom Squash (1f2. cup baked)

Blackbenbs (% crtp')Sffawbenies (%crtp\Flums (1 medium)Pears (1 medium)Apple (1 medium)Eluebenie (1 cup)Goosebenbs (1 cup)

5.5 g

4.0 g3,0 g3.0 g3.0 g3.0 g2.0 g2.0 g!,.0 g9'.2 g2.og2.0 g4.0 g2.0 gfi.0 g

an../4t/ ltt

uut4,{(fofl'tlh)l€ t"-'

3.8 g3.4 g1.0 g4.0 g4.0 g4.0 g6.09"

,0d\

l*

sulta quallfied lfaaffir pruftcsional pdorto3tertrng anyexetchl prcOrdil.E:(ces a3 to urcrcuppilcd me& kb, l&130F200E BtoEr ffi lnc,

Total Fat Intake:i o Less than 3006 of your dailY

calorieso Less than 1096 Saturated Fatr Less than 109o

Polyunsaturated fatty acido 10-1506 Monounsaturated

Fats

Types of Fat:o Mono/Polyunsaturded:o Found in vegetables, can raise

HDL cholesterol levels.. Saturated:o Found ln red meat and diary,

can raise LDL cfiolesterollevels.

e HDlCholesterol: "GoodCholesterol"

,/'

Intake:ams per

daytDL

I

a

: Type of Cholesterol:I e High Density Lipoproteins:: Transfers cholesterol backto: the lfuer., r tow Density Lipoproteins:i e C-arrles 60'70 percentof fat, around U}e body. Excssive

Sodium Intake:o High sodium foods:r Pre-packaged and f,ast foods

generally contain the highestlevels of sodium.

e Sodium and Blood Pressure:o High sodiumdiets can lead to

i LDlconsumpdoninseasesi your risk turheart agref6

stroke.

3 TO 4 hours

--/l@) PRo FAT

#3r*MoR,'E EXCHANGES: PR

CHOsI{YDRATE,EVERY TIME YOU EAT AC

MAKE SURE YOU EAT IT PRO?E[N[.

/.g, l CHO-15g\)\ \_..AND MEMORIZE YOUR PATTE

N CHOOSING CARBS, AVOID ANYTHIN WHERE SU

S GREATER THAN 20% OF TOTAL CARBOH TES.Balancing Glucose Levelstlnderstanding Nfirition os Optimum FueILucho Crisalle, RDYvonne Hendricks, CFN, CPThtttrt : //www. ex er c is ehe al t hmutr it i on. c om

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