Eat less saturated fat spanish handout pdf

Owh factsheet on hearthealthy eating womens health. Drink and eat less sodium, saturated fat, and added sugars. Eat plenty of high fiber food, such as whole grains, beans, and fresh fruits and vegetables. A healthy, balanced diet plan that suggests eating regular meals, a lot of vegetables and fruit, and consuming less saturated fat, sugar and salt. Eat no more than 6 ounces of lean meats or poultry or fish each day. Fats saturated, unsaturated, and trans fat what is fat. Fat is a major source of energy and helpsour bodiesabsorb vitamins. Low fat 3 grams of fat or less reduced fat or less fat at least 25 percent less fat than the regular product low in saturated fat 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat lean less than 10 grams of fat, 4 grams of saturated fat.

Get moving and eat smart did you know that high blood cholesterol is a serious problem among latinos. Healthy eating plate translations the nutrition source. Try to limit saturated fats to about grams per day or less and trans fats to 2 grams a day or less. The therapeutic lifestyle changes tlc diet is recommended by the national cholesterol education program of the u. You can get fat eating carbs and protein, even if you eat little dietary fat. About one in five latinos has high blood cholesterol. To reduce your risk for heart disease, cut back on saturated fat and trans fat by replacing. Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.

Trans fat, found mostly in foods made with hydrogenated oils and fats see pages 2021 such as stick margarine, crackers, and french fries. Compare labels and choose products that are lower in saturated fat. Look for foods low in sugar, salt, saturated fat the bad fat, and cholesterol. Eat less fat, particularly less saturated fat replace saturated fat with unsaturated fat eat more foods containing fiber, vegetables and fruit everyday eat less cholesterolrich food limit food and drinks high in sugar or alcohol. This page provides lists of which foods have the most and least content of specific nutrients. Also, limit added sugars, saturated fat, and sodium. Swapping out monounsaturated or polyunsaturated fats, such as vegetable oils, for saturated fats, such as butter and lard, may help reduce cholesterol in the body. Fat is good, bagels are bad some mediterranean principles to eat by by miles hassell md good food, great medicine this is adapted from good food, great medicine 4th edition, a mediterranean diet and lifestyle guide and a practical, easytoread resource offering both the evidence and the tools to help prevent or.

It can also be found in many fried, baked, and prepackaged foods. Hhs pcsfn home eat healthy dietary guidelines for americans. Healthy meals start with a variety and balance of foods from each food group. This handout explains these concepts and how they can be used to manage the effects of carbohydrates for better health. Try to eat less than 1 tablespoon about 14 grams daily. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Foods higher in saturated fats include butter, cheese, whole milk, meats higher in fat like beef ribs, sausage, and some processed meats, poultry skin, and tropical oils like coconut and palm oil. In the infographic below, we break down common cooking oils by their fat contents so that you can make the healthiest decision for your needs. If you have high cholesterol or other risk factors for heart disease, limit your saturated fat to less than 7% of your daily calories. Handouts english and spanish talk to your patients and clients about.

Limit foods with saturated fat and avoid trans fat. These materials can help with food safety education when working with spanish speaking participants. Limit saturated fat, trans fat, sodium, and added sugars eating less of these may help reduce your risk for heart disease, high blood pressure and cancer. This handout will help you sort out the good heart healthy fats from the. Making healthy eating part of your lifestyle english spanish pdf 4. Check out these guidelines for a diet thats low in cholesterol and saturated fat, including how to choose meats, dairy foods and fruits and vegetables. This handout includes 2015 2020 dietary guidelines for americans recommendations for limiting. Aug 06, 2019 these healthy fats help to increase hdl, the good cholesterol in the body.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. For some nutrients you may need more or less than 100% dv. Healthy fats are a mainstay of the mediterranean diet. When we eat carbohydratecontaining foods sugars and starches, our bodies convert the sugars and. Heart healthy eating nutrition therapy ways to reduce cholesterol limit saturated fats and trans fats. The american heart association diet and lifestyle recommendations. Chapter 3 eating heart and stroke foundation of canada. Fat restricted nutrition therapy a fat restricted diet can help if you have trouble digesting or absorbing fat. Cooking with healthier fats and oils when you do use fats and oils, choose those with less saturated fat, trans fat, and cholesterol. Tips for eating healthy with diabetes centers for disease.

Cook at home and read the ingredients to compare foods. Use this chart to help you choose products with less saturated fat that are healthier for you and your family. So, 20 grams of the total fat allowance may be saturated fat. Theyre eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease. Use the myplate daily checklist and the tips below to meet. Jul 30, 2017 the mind diet recommends limiting the following five foods. Less than 10% of calories each day from saturated fats. Our bodies require all three types of fat but common dietary guidelines tell us to eat foods that contain less saturated fat and more mono and polyunsaturated fats.

Never disregard professional medical advice or delay in seeking it because of something. Look for hidden saturated fat in cakes, biscuits, pastries and ready meals. Make sure to include all the food groups throughout the day. Foods are high in saturated fat if they contain more than 5g of saturates per 100g. The american heart association recommends replacing bad saturated fats with good unsaturated fats as a part of a healthy eating pattern. Unsaturated fats come from plant sources and from fish, and are good for your heart and blood vessels. No part of this information may be copied or reproduced in any form without written permission of the baker heart and diabetes institute. Cholesterol less than 300mg 300mg sodium less than 2,400mg 2,400mg total carbohydrate 300g 375g dietary fiber 25g 30g nutrition facts 4 check the serving size there may be more than one serving in a package. Our body needs us to consume some fat in order towork properly. Healthier foods usually have less saturated fat, trans fat, salt sodium and sugar.

It is rich in fruits, vegetables, and fat free or low fat dairy products. Sodium tips for people with chronic k idney disease ckd national kidney disease education program what is sodium. But there are also best choices within each food group. The eat this foods have less sugar, salt, bad fats, or cholesterol. Dont eat more than 2,400 milligrams of sodium a day.

A best choice is a food that is better for you than other foods in the same group. Healthy fat is good for your body top 5 reasons to enjoy healthy fats 1. Some helpful tips to lower saturated fats, trans fat, and cholesterol are. Find printable handouts and fact sheets that can be used for health fairs, classes. These are liquid fats also called unsaturated fats which can help lower ldl cholesterol. It is the key player in raising blood cholesterol and your risk of heart disease. United states department of agriculture 10 myplate tips mywins. Choosing more eat this foods when you shop and when you eat can help you control your diabetes. The amount of triglycerides or blood fats in blood are one important barometer of metabolic. Adult latinos are less likely than other groups to have. Limit saturated fats to less than 10% of total calories daily by replacing them with unsaturated fats limit trans fats to as low as possible. Instead, try using olive oil as your primary cooking fat. Eat less total fat, especially less saturated fat and trans fat.

Use this worksheet to better understand how balancing energy in and energy out. The good, the bad, and the ugly handout spanish ncoa. Aim to consume less sodium, saturated fat, and added sugars. To determine how many of those 60 grams of fat may be saturated fat in a step1 diet, take x 60. Build a healthy meal each meal is a building block in your healthy eating style. Eat a variety of foods in the right amounts be sure to check food labels for calorie, carbohydrate, total fat, and sodium amounts eat regularly small portions several times a day match how much you eat with your activity level eat fewer foods high in calories, cholesterol, saturated fat, trans. Its also recommended that people should reduce their overall fat intake and replace saturated fat with some unsaturated fat, including omega3 fats. A few plant oils, including coconut and palm oil, are higher in saturated fat and should be eaten less often. The fat stored in your body serves as a source of triglycerides. Taking the guess work out of translating the 20152020. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. Many of the foods rich in saturated and trans fats are also high in dietary cholesterol.

Cholesterol is a waxy substance that can build up and clog blood vessels. Less than 10% of your daily calories should come from saturated fats. Most come from animal products, like dairy, meat, and poultry. You may need more or less than 2,000 calories per day. The contents of this website are for educational purposes and are not intended to offer personal medical advice. Stabilize blood sugar levels eat more of these fats monounsaturated fat olive, canola, safflower, sesame and peanut oil nuts and seeds olives avocados. Limit calories from added sugars and saturated fats, and reduce sodium intake. Find out more about the risks of eating too much fat and the different types of fat. The less body that will be released into the blood. Less a fact sht fm th ffic n mns halth hearthealthy eating hearthealthy eating, along with regular physical activity, is key to lowering your risk of heart disease and stroke. You can enjoy your meals while making small shifts to the amounts and types of food on your plate.

This spanish nutrition education handout, part of module 6 of the next steps to better nutrition series, explains which fats are good and bad for your health. Everyone knows that vegetables are healthier than cookies. Meal planning tips the following tips can help you choose healthy fats over unhealthy fats. You can reduce the saturated fat in your diet by limiting the amount of meat and. Trans fat is found in shortening, stick margarine, frozen pizzas and donuts. The 20152020 dietary guidelines for americans recommends limiting calories from saturated fats to less than 10% of the total calories you eat and drink each.

Eating too much unhealthy saturated fat, drinking alcohol daily, having diabetes or kidney disease, genetics, some medicines. Limit the amount of cholesterol that you eat to less than 200 milligrams mg per day. Read more about dietary fats and cholesterol in this printable fact sheet. Instead of butter or stick margarine, try reducedfat, whipped, or liquid spreads. Choose foods with less than 30% of calories derived from fat. But its important to know that saturated fat raises your ldl. Foods high in saturated fats include fatty meat, poultry skin, bacon, sausage.

Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Sodium is found in many canned, packaged, and fast foods. Summary of the 20152020 dietary guidelines in english pdf and spanish pdf. Limit food that contains high amounts of cholesterol and saturated and polyunsaturated fats, such as beef, pork, cheese, whole milk or lard. Guidelines for a low cholesterol, low saturated fat diet. Information you need to make healthy choices throughout your day found on food and beverage packages. Other fats can raise blood cholesterol levels or have other negative effects on cardiovascular health. Exception for whole nuts, seeds, recommended oils and oil spreads. Eating too much fat of all types can add excess calories and lead to weight gain. Saturated fats are one type of fat in the foods we eat and the beverages we drink. Cholesterol challenge yourself to eat foods totaling less than 300 mg of cholesterol a.

For a person eating 1,800 calories per day, the limit is 14 grams of saturated fat. A large part of it is making choices about the foods you eat. Cholesterol is found in many of the same foods that have saturated fat. They will help you limit the amount of dietary cholesterol you. Olive oil is the primary source of added fat in the mediterranean diet. Thermy image library spanish images at bottom of page. Hearthealthy eating means that you eat the right amount of. Tips for eating healthy with diabetes national center for chronic disease prevention and health promotion division of diabetes translation eat less saturated fat eat baked, broiled, or stewed fish and meats instead of fried. Provides essential fats your body needs but cant produce itself. Limit foods and beverages higher in saturated fats, added sugars, and sodium.

Choose foods higher in unsaturated fat and lower in saturated fat as part of your healthy eating style. Look for foods low in sugar, salt, saturated fat the bad fat. Omega3 fats are also healthy fats and are often called polyunsaturated fats. Food guidelines to reduce ldl cholesterol and triglycerides. These nutrients will be discussed more later see pages 1923. Eat more fiber, vitamins a and c, calcium, and iron to maintain good health and help reduce. The diets main focus is to reduce the amount of saturated fat you eat, because saturated fat elevates your cholesterol. How to read a nutrition label md anderson cancer center.

Eating less sodium helps lower blood pressure and may slow down ckd. Consume less than 10 percent of calories per day from saturated fats. Yet, its a mistake to equate dietary fat with body fat. It is low in total fat, saturated fat, and cholesterol. This eating plan also includes whole grain products, fish, poultry and nuts. This handout may be duplicated for client education. Summary the communicators guide is your onestop shop for communicating the 20152020 dietary guidelines for americans to date the communicators guide has. Eat right food, nutrition and health tips from the academy of nutrition and dietetics shop smart get the facts on the new food labels become a smart shopper by reading food labels to find out more about the foods you eat. Download handouts on making healthy shifts pdf and. Heart healthy eating nutrition therapy stanford health care. Less than 10% of daily calories should come from saturated fat. Only half of those who have high blood cholesterol know it.

Fat comes from a variety of sources, including dairy, meats, nuts, and oils. When you do use fats and oils, choose those with less saturated fat, trans fat, and cholesterol. Making choices managing diabetes from day to day is up to you. The facts on fats infographic american heart association. Therapeutic lifestyle changes tlc diet for high cholesterol.

Harmful fats saturated and trans fats transfatty acids are less healthy kinds of fats. Dietary fats fact sheet baker heart and diabetes institute. If you eat red meat, limit to no more than three servings per. Cut down on saturated fats handout for patients or clients pdf 772 kb. The type of fat and where it is found is just as important as the amount you eat. Como elegir grasas y aceites 415 kb pdf eat healthy, move more chart 122 kb pdf. Find saturated fat aim for less than or equal to 2g per 100g note. Choosing unsaturated oils instead of saturated fat can help you maintain a healthy eating style. Guidelines for americans healthy eating pattern 20152020. Canola oil safflower oil sesame oil sunflower oil corn oil olive oil soybean oil margarine tub peanut oil.

Top with fruit and nuts to get in two more food groups. Cholesterol spanish health information translations. It is also found in many condiments, seasonings, and meats. Therefore, if you limit foods with saturated fat, you will eat less cholesterol, too. Saturated, unsaturated, and trans fats choosemyplate.

Dash eating plan the dietary approaches to stop hypertension dash eating plan is a way of eating that helps lower high blood pressure. Drink and eat less sodium, saturated fat and added sugars. This nutrition therapy will help prevent uncomfortable side effects, such as diarrhea, bloating, and cramping, that may occur when you consume high fat foods. Sodium tips for people with chronic k idney disease ckd national kidney disease education program. Eat more low fat foods, such as skinless chicken breasts, fish or skim milk. Saturated and trans fats university of nevada, las vegas. They can increase your risk of heart disease by increasing your total and ldl bad cholesterol. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. A healthy, balanced diet plan that suggests eating routine meals, plenty of vegetables and fruit, and eating less saturated fat, sugar and salt. Less than 15 grams of the total fat allowance allowed should be saturated fat. Use nonfat or low fat salad dressing, mayo, and margarine.

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