Page 95 - Nutrition Essentials for Nursing Practice

C H A P T E R 4 Lipids 83

Box 4.5 STRATEGIES FOR REDUCING SOLID FATS AND INCREASING OILS

Reduce Solid Fats

Eat Less Meat
■ Eat occasional meatless meals such as bean burritos, meatless chili, vegetable soup

with salad, and spaghetti with plain sauce.
■ Limit meat to 5 oz/day; a recommended portion is the size of a deck of cards or

smaller.

Eat Lean Meats
■ Eat meat, fish, and poultry that is baked, broiled, grilled, or roasted instead or fried.

Drain fat.
■ Remove the skin from chicken before eating.
■ Choose “select” grades of beef, which have less marbling than “choice” grades.
■ Trim all visible fat from meat.
■ Choose ground beef that is at least 90% lean as indicated on the label.
■ Choose beef cuts labeled “loin” or “round.”
■ Limit egg yolks to two to three per week.
■ Limit processed meats.

Choose Foods Prepared with Little or No Solid Fats
■ Use 1% or nonfat milk.
■ Use low-fat or nonfat yogurt.
■ Choose cheese with 3 g or less per serving.
■ Try sherbet, reduced-fat ice cream, nonfat ice cream, and yogurt.
■ Use nonstick spray in place of oil, margarine, or butter to sauté foods and

“butter” pans.
■ Use imitation butter spray to season vegetables and hot air popcorn.
■ When you eat foods with solid fats, limit portion sizes. Foods high in solid fat include

cakes, cookies, desserts, pizza, cheese, fatty meats, and ice cream.

Reduce Hydrogenated Fat Intake
■ Use soft margarine (liquid or tub) in place of butter or stick margarine. Look for

margarine that is “trans fat free,” contains no more than 2 g saturated fat per table-
spoon, and has liquid vegetable oil as the first ingredient.
■ Look for processed foods made with unhydrogenated oil rather than partially
hydrogenated or saturated fat.
■ Avoid French fries, doughnuts, cookies, and crackers unless they are labeled fat free.
■ Avoid fried fast foods that are made with hydrogenated shortenings and oils.

Replace Fatty Foods with Fruit and Vegetables
■ Eat fruit for dessert.
■ Snack on raw vegetables or fresh fruit instead of snack chips.
■ Double up on your usual portion of vegetables.

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