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Fats and oils high in unsaturates
Unsaturated vegetable oils, such as canola oil, corn oil,
cottonseed oil, olive oil, and soybean oil, and margarine;
reduced-calorie mayonnaise and salad dressings.
To assure an adequate diet, choose a variety of foods
daily including selections of vegetables; fruits; whole-grain
breads and cereals; low-fat dairy products; poultry, fish, and
lean meat, dry beans and peas. Here are some tips for following
the Choose More Often approach in three important areas:
grocery shopping, food preparation, and eating out.
Grocery Shopping
Focus on variety. Choose a wide selection of low-fat foods
rich in fiber. Include whole grain breads and cereals,
vegetables, fruits, low-fat dairy products, and poultry, fish,
and lean meat. Although the goal is to reduce fat to 30 percent
or less of calories, when choosing foods that do contain fat,
try to choose ones that contain primarily unsaturated fats. For
example, choose an unsaturated-rich margarine instead of
butter; choose vegetable oils.
Read food labels. To help you find foods that are low in
fat and cholesterol and high in fiber, get into the
label-reading habit. Many nutritional labels on packaged foods
show the amount of unsaturated and saturated fatty acids and
the amount of cholesterol and fiber they contain. Check the
type of fat on the ingredients list. Is it an animal fat,
coconut or palm kernel oil high in saturated fat? Or, is it
corn or soybean oil high in polyunsaturated fat? Choose a
product with the lowest proportion of saturated fat. The label
also tells you something else about a product. Ingredients are
listed in order of amount from most to least by weight. So,
when you buy a breakfast cereal, for example, choose one that
has a whole grain listed first (such as whole wheat or
oatmeal).
Pay attention to sodium. Many processed, canned, and
frozen foods are high in sodium. Cured or pro
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