Well, that would get the cholesterol down alright, but all the low cholesterol breakfast meat substitutes I have seen so far are sky high in sodium. Cheerios says 3 servings a day will help your cholesterol level - but they forget to mention that it would also contain 5. Hot oatmeal has no sodium and the same oat content. There are 3 types of oatmeal available in the US market: rolled oats, steel cut oats, and instant oatmeal. Comparison of cold breakfast cereals American Brand. Market share. Sodium mg/serving Australian Brand. Market Share. Sodium mg/serving. General Mills Cheerios. Shopping for Cow's Milk: Stick with organic: Organic standards help lower risk of contaminated feed and organic cow's milk usually has higher nutrient quality. Sanitarium Weet- Bix. Kellogg's Frosted Flakes. Kellogg’s Just Right. Post Honey Bunches of Oats. Uncle Tobys Vita Brits. Kellogg's Special K4. Kellogg’s Sultana Bran. Kellogg's Frosted Mini Wheats. Kellogg’s Nutri- Grain. Kellogg's Raisin Bran. Kellogg’s Special K4. General Mills Cinnamon Toast Crunch. Kellogg’s Coco- Pops. Kellogg's Froot Loops. Kellogg’s All Bran. Quaker Oats Cap'n Crunch. Kellogg’s Corn Flakes. General Mills Lucky Charms. Kellogg’s Rice Bubbles. Note: US market share data is from www. A. C. Nielsen Financial Services for the 5. July 1. 6, 2. 00.
Australian 1. 99. For comparison, the right 3 columns show the top selling brands in Australia. Shredded wheat clones have similar nutrition but some more exotic variants may not. Your local health food store may have other cereals from processors that are not Fortune 5. Baked Goods/Bread Traditional breads in the US and Europe are made with yeast and salt. Low salt cookbooks do have modified recipes for low salt or even no salt bread - but don't expect no salt bread to be the same as Wonder Bread. The Science Behind the Magic. Eagle Brand ® Sweetened Condensed Milk is a special blend of milk and sugar that has been dissolved using our proprietary vacuum. Turkey, all classes, light meat, cooked, roasted Nutrition Facts & Calories. Very Veggie Low Sodium Organic. Vegetable juice blend from concentrates with other natural ingredients. Corn tortillas are usually low salt. Please tell me about other brands and sources and I will list them. Yes, you could because salt is not as important in baked products without yeast, but pancakes and biscuits are usually made with normal baking soda and/or baking powder that contain sodium. Fortunately, no sodium versions are available - - although not in main stream stores. Key, but hard to find, ingredients for low sodium baked goods No sodium baking powder. No sodium baking soda. Beware of certain commercial pancake and biscuit mixes. Consumer Reports points out that some commercial pancake mixes have more salt per serving than potato chips! Note this product is not in our Hall of Shame because the manufacturer is not making any health claims. Some commercial pancake and biscuit mixes have saturated fats, transfat, and cholesterol in addition to hiigh sodium levels. Scandinavian- style crisp flat breads, such as the nationally sold Ryvita and Wasa brands are generally low in sodium and high in fiber, (although they certain aren't as useful for American sandwiches as the soft high sodium Wonder bread). LS/LF Cream Cheese- like Spreads for Toast. If you are looking for a change from unsalted margarine for spreading on your no salt bread, you might want to consider. Note that nonzero fat versions have similar packaging design so make sure you see . Feel free to contact me with comments and suggestions: Webmaster@lowsaltlowfat. Disclaimer. The author of this web site has absolutely no formal education, training, or certification related to its subject matter. Cream of Potato Soup with Roasted Garlic. Special Diet Information. Coumadin. With enough garlic, you can eat The New York Times. On a cold fall or winter night there's nothing more comforting than a bowl of potato soup. List of Low- Fat Foods Eating a healthy low- fat diet is much easier when you have a list of low- fat foods as a resource. Low- fat diets give increased protection against the risk of heart disease, many different cancers and other illnesses. Eating a variety of low- fat foods can also help to lower caloric intake resulting in weight loss. Eating low- fat foods can help establish a healthy balanced eating plan. However, just as with all eating and diet plans, check with your personal physician before making any significant changes to your diet. Keeping an array of low- fat snack foods on hand can help you stay on track. While fat content may vary by brand, general fat and calorie counts are listed. Low- fat dairy provides calcium and vitamin D, which promotes bone health. Dairy Product. Serving Size. Percentage Fat. Calories Skim milk 1 cup 5% 8. Goat's milk - 1% 1 cup 2. Lowfat soy milk 1 cup 2. Lowfat fruit yogurt 1 cup 1. Fat- free fruit yogurt 1 cup 0% 1. Fat- free sour cream 1 ounce 0% 2. Fat- free cream cheese 1 ounce 1. Fat- free ricotta 1/4 cup 0% 4. Low- fat (made with skim milk) cheese 1 slice 2. Bread and Grains Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, and they make a better choice than processed grains. Grain. Serving Size. Percentage Fat. Calories Whole wheat bread 1 slice 1. Bulgar 1/4 cup dry 3% 1. Whole wheat pasta 1 cup cooked 1% 3. Oatmeal 1 cup cooked 1. Brown rice 1 cup cooked 7% 2. Rice noodles 1 cup cooked 2% 1. Wild rice 1 cup cooked 3% 1. Amaranth 1/4 cup dry 1. Millet 1 cup cooked 8% 2. Quinoa 1 cup cooked 1. Barley 1 cup cooked 3% 1. Proteins Protein is an important part of a healthy diet. Nails and hair are made up of mostly protein, and your body needs protein to build strong bones and muscles and for healthy skin and blood. Bodies don't store protein, so foods that contain protein need to be a regular part of a healthy diet. Low- fat protein options are plentiful. Protein. Serving Size. Percent Fat. Calories Egg whites 2 large 3% 3. Skinless chicken breast 4 ounces 8% 1. Skinless turkey breast 4 ounces 1. Pork tenderloin (trimmed) 4 ounces 2. Beef liver 4 ounces 2. Venison 4 ounces 1. Cod 4 ounces 2. 7% 1. Flounder 3 ounces 1. Halibut 3 ounces 1. Tuna, canned (water) 4 ounces 7% 1. Pollock 4 ounces 1. Snapper 4 ounces 1. Clams 4 ounces 1. Mussels 3 ounces 2. Crab 1 cup 1. 7% 1. Lobster 3 ounces 1. Crayfish 3 ounces 1. Octopus 3 ounces 1. Squid 4 ounces 1. Scallops 3 ounces 8% 7. Shrimp 3 ounces 3. Lowfat silken tofu 4 ounces 3. Beans and Peas Food. Serving Size. Percentage Fat. Calories Kidney beans 1 cup 6% 2. Black beans 1 cup 3% 2. Pinto beans 1 cup 8% 2. Lentils 1/4 cup 5% 1. Garbanzo beans 1 cup 8% 2. Green peas 1 cup 4% 1. Lima beans 1 cup 7% 1. Fava beans 1 cup 4% 5. Navy beans 1 cup 3% 2. Adzuki beans 1/2 cup 2% 3. Split peas 1/2 cup 3% 3. Fruits Along with being low- fat, fruit is also low in sodium and offers natural vitamins, minerals and plant phytochemicals. Juicing fresh fruits makes a delicious low- fat drink. You can also mix fruits for a wonderful fruit salad or eat them alone as a snack. Fruit. Serving Size. Percentage Fat. Calories Apple 1 medium 3% 7. Apricot 1 medium 7% 1. Banana 1 medium 3% 1. Cantaloupe 1 cup 6% 6. Casaba melon 1 cup 3% 4. Fig 1 medium 3% 3. Grapes 1 cup 2% 1. Grapefruit 1/2 medium 3% 4. Honeydew 1 cup 3% 6. Lemon 1 medium 6% 1. Lime 1 medium 4% 2. Kiwi 1 medium 7% 4. Mango 1 cup 3% 1. Orange 1 medium 2% 6. Papaya 1 small 3% 5. Peach 1 medium 5% 3. Pear 1 medium 2% 9. Persimmon 1 medium 2% 1. Pineapple 1 cup 2% 7. Plum 1 medium 5% 3. Pomegranate 1 medium 4% 1. Tangerine 1 medium 5% 3. Watermelon 1 cup 4% 4. Berries Berry. Serving Size. Percentage Fat. Calories Blueberries 1 cup 5% 8. Blackberries 1 cup 1. Boysenberries 1 cup 9% 6. Cherries 1 cup 3% 7. Cranberries 1 cup 0% 6. Currants 1 cup 3% 6. Gooseberries 1 cup 1. Loganberries 1 cup 5% 7. Raspberries 1 cup 1. Strawberries 1 cup 8% 4. Dried Fruit Fruit. Serving Size. Percentage Fat. Calories Apple 1. Apricot 1. 0 halves 2% 8. Blueberries 1/3 cup 0% 1. Cherries 1/4 cup 0% 1. Cranberries 1/3 cup 4% 1. Dates 6 dates 0% 1. Figs 6 figs 3% 1. Prunes 6 prunes 1% 1. Raisins 1/2 cup 1% 2. Vegetables Vegetables are also a natural food packed with vitamins and minerals. They are low- fat and low in calories and a good source of dietary fiber. However, eating nuts and seeds in moderation (fewer than 2 ounces per day) can be part of an overall healthy low- fat plan. Consider these tips: Fat Substitutes When cooking, there are a number of ways you can reduce fat by making healthy substitutions. Replace half of the oil when you bake with an equal amount of unsweetened applesauce. Use a lowfat cooking spray, such as Pam when sauteeing. Use non- stick pans and eliminate the oil. Substitute egg whites for whole eggs. Stir fry using water instead of oil. Use fat- free mayonnaise, salad dressing, and similar condiments. When marinating, skip the fat and use herbs, spices, and acid such as lemon juice or vinegar instead. Replace whole- fat or 2% milk products with non- fat. Choose cooking methods that minimize fat including grilling, broiling, and steaming. Low- fat foods are considered those with 3. Multiply the grams of carbs per serving times four. Multiply the grams of protein per serving times four. Multiply the grams of alcohol per serving times seven. Add the results of steps one through four. Divide the number obtained from step five by the number obtained in step one (fat calories/total calories). Multiply this result times 1. A kitchen scale is an effective way of measuring serving sizes. For packaged foods, follow the serving size recommendations on the nutrition label.
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