Healthy Children - October 2011

 

Know the Limits on Fats

Twenty to thirty-five percent of you daily calories should come from fats

  • Select and prepare lean cuts of meat. Trim fat from meat and take skin off poultry.
  • Choose fat-free and low-fat milk products.
  • The best sources of fats come from fish (omega-3), nuts, and vegetable oils.

 

Consume as little trans fat as possible.
  • Most unhealthy trans fat is found in processed foods (margarines, cookies, crackers, pies, breads, chips, microwave popcorn, French fries) that have been made with partially hydrogenated vegetable oils.
  • Look for partially hydrogenated vegetable oils in the ingredients listing. Eat as few foods made with partially hydrogenated vegetable oils as possible.
  • Trans fat may be listed in the Nutrition Facts label. Choose foods that have 0 grams trans fat but understand these foods can have up to ½ gram per serving. To tell for sure, look for partially hydrogenated vegetable oils in the ingredients listing.

 

Apple Tuna Salad
Serves 6
Ingredients
2 cans (6oz.) tuna, drained
1 cup diced apples, unpeeled
½ cup chopped celery
¼ cup chopped nuts
½ cup low-fat mayonnaise or plain yogurt
Preparation
Combine all ingredients. Chill.
Serve on lettuce or in a sandwich.
Nutrition Facts (per serving)
Calories 180
fat 10 g
calories from fat 90
sodium 400 mg
total carbohydrate 6 g
fiber 1 g

Reprinted with permission from University of Illinois Extension Services.