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Nutrition Information Per Serving
................20g Carbohydrate............ .....36g Fat ............................................2g
Polyunsaturated Fat ....LESS THAN 19 Saturated Fat ........... ..........19 Cholesterol .............. .......45mg Sodium .....................................400mg
These dates tell you how long you can store and use the product. This will be helpful if you can't shop often.
Fruits: • fresh fruit • canned fruit, in juice rather than heavy
syrup • canned or frozen fruit juice, unsweetened
More shopping ideas ...
Vegetables: • fresh leafy vegetables and other vegetables
(use within a few days) • carrots, potatoes, onions (will keep longer) • frozen vegetables without sauce • canned vegetables, tomato sauces, and
soups; try those with reduced sodium, or no
salt added, if available • dry beans or split peas; canned beans; bean
and pea soups.
Milk, yogurt, cheese: • lowfat (2 percent or 1 percent) or skim milk • lowfat or nonfat yogurt, plain or flavored • part-skim and lowfat cheeses such as moz
zarella, ricotta, cottage cheese · frozen yogurt or ice milk
Spreads and seasonings: • margarine, with liquid vegetable oil listed
as the first ingredient • vegetable oils, such as canola, olive, corn,
and soybean oils, for cooking and salad dressings
low-calorie mayonnaise and salad dressings • salt-free herb blends for seasoning
Meat, poultry, fish:
round, loin, sirloin, chuck arm; pork loin,
about two 3-ounce cooked servings) • for leaner ground beef, ask the butcher to
trim fat off and grind a piece of beef round
steak • fresh chicken, turkey parts; boneless, skin
less breasts or thighs • fresh or plain frozen fish; tuna fish canned
in water • eggs (you may want to buy only a half
dozen) • peanut butter
New on the Market Lower Fat, Lower Sodium, Lower Sugar Products
Many new foods are available to help you choose a diet that is low in fat, sugars, and sodium. One no longer has to go to the dietetic section of the supermarket to find fruits canned in juice instead of heavy syrup, canned vegetables with no salt added, and soups with reduced sodium content. Even frozen dinners come in varieties that are low in fat and sodium. Some manufacturers also have reformulated their baked products and frozen dairy desserts to produce “ice creams”, cookies, cakes, and pastries that are nearly fat and cholesterol free.
Low-calorie sweeteners are widely used to sweeten soft drinks, fruit punches, puddings, gelatin desserts, yogurts, frozen dairy desserts, and many other foods. Low-calorie, lowcholesterol fat substitutes processed from egg white and skim milk proteins are used in gourmet-style frozen dairy desserts and may be used in other cold products, such as salad dressings, sour cream, and cheese spreads. Food scientists are developing other heat-stable substances that may partially substitute for fat in frying.
Are fat and sugar substitutes safe? The Food and Drug Administration (FDA) must approve food additives and novel ingredients such as fat and sugar substitutes before they can be used in foods. If you have questions about the safety of a food additive or ingredient, contact the FDA Consumer Affairs Office on the resource list included in this bulletin. As always, moderation in use of these products is the best advice. It is not necessary to use products containing fat or sugar substitutes to have a healthy diet.