Lean Choices BEEF Roasts/Steaks: Round Loin Sirloin Chuck Arm PORK Roasts/Chops: Tenderloin Center Loin Ham VEAL All cuts except ground LAMB Roasts/Chops: Leg Here are some selection tips: Choose lean meat, poultry without skin, fish, and dry beans and peas often. They are the choices lowest in fat. ☛ Prepare meats in lowfat ways: -Trim away all the fat you can see. -Broil, roast, or boil these foods, instead of frying them. Go easy on egg yolks; they are high in cholesterol. Use only one yolk per person in egg dishes. Make larger portions by adding extra egg whites. Nuts and seeds are high in fat, so eat them in moderation. (See the Pyramid Food Choices Loin Fore Shanks CHICKEN & TURKEY Light & dark meat, without the skin FISH & SHELLFISH Most are low in fat; those marinated or canned in oil are higher Why are milk products important? Milk products provide protein, vitamins, and minerals. Milk, yogurt, and cheese are the best source of calcium. The Food Guide Pyramid suggests 2 to 3 servings of milk, yogurt, and cheese a day-2 for most people, and 3 for women who are pregnant or breastfeeding, teenagers, and young adults to age 24. What counts as a serving? 1 cup of milk or yogurt 2 ounces of process Here are some selection tips: Choose skim milk and nonfat yogurt often. They are lowest in fat. 1-1/2 to 2 ounces of cheese and 8 ounces of yogurt count as a serving from this group because they supply the same amount of calcium as 1 cup of milk. Cottage cheese is lower in calcium than most cheeses. One cup of cottage cheese counts as only 1/2 serving of milk. Go easy on high fat cheese and ice cream. They can add a lot of fat (especially saturated fat) to your diet. Choose "part skim" or lowfat cheeses when available and lower fat milk desserts, like ice milk or frozen yogurt. The Pyramid Food Choices Chart The following chart lists commonly used foods in each food group and the amount of fat in each. Only a few of the thousands of foods we eat are listed. However, they will give you an idea of foods from each food group that are higher and lower in fat. The Food Guide Pyramid symbol (▲) next to the food item means that food is one of the lowest fat choices you can make in For this amount of food... that food group. You can use the food label to count fat in specific foods. Many labels on foods list the grams of fat in a serving. How much is a gram of fat? To help you visualize how much fat is in these foods, keep in mind that 1 teaspoon (1 pat) of butter or margarine has 4 grams of fat. Bread, Cereal, Rice, and Pasta Group Eat 6 to 11 servings daily count this many... Servings Grams of Fat Vegetables, nonleafy, raw, chopped, 1/2 cup 1 Trace ▲ Whole fruit: medium apple, orange, banana 1 Trace UNIVERSITY OF MICHIGAN 3 9015 03933 1437 For this amount of food... count this many... Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group What about alcoholic beverages? If adults choose to drink, they should have no more than 1 to 2 drinks a day. Alcoholic beverages provide calories, but little else nutritionally. These standard-size drinks each provide about the same amount of alcohol. Alcoholic Beverages Beer, 12 fl. oz. (1 regular can) Wine, dry, 5 fl. oz. Liquor, 1-1/2 oz.* *A mixer such as a soft drink will add more calories. Calories 150 115 105 |