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Show 1999 Health Guide Easy food tips for heart - healthy eating of foods that are the Eating lots t, Take t challenge! Compare different products. Try baked tortilla chips instead of fried tortilla chips; high-cholester- ol Pretzels or low-fa- t 12 potato chips instead of regular potato or corn chips; Low-fa- t salad dressings instead of regular ment of atherosclerosis, salad dressings; Diet margawhich is the buildup of fatty rines instead of regular mardeposits on the inner walls of garines; Mustard, ketchup or arteries. If your arteries bet mayonnaise instead of come narrowed by fatty de- regular mayonnaise; Ready-to-ecereals instead of posits, they may close or become blocked by a blood-clotcrackers or granola; Low-fa- t When one of the hearts arrice cakes instead of high-fa- t teries is blocked, a heart at- crackers. To keep your sodium tach results. level at a moderate level, Of course, many factors choose reduced-sodiuprodaffect a person's risk of heart ucts. disease. But eating a low-fa3) Use Lean Meats. low cholesterol diet may reGuess what food adds duce one of your risks for more fat to the American diet heart attack. The American than any other food? Heart Association recomHamburger! mends that you reduce your Choose fish, chicken, turfat intake to less than 30 per- key and lean cuts of beef and cent of your total calories. pork. Here are some simple ways Try tuna packed in water to get you started. instead of tuna packed in oil; Baked fish instead of deep-frie1) Use Nonfat Products To reduce your fat intake: fish; White-mea- t poultry Eat more fruits, vegetables instead of dark-mepoultry; and their juices. Most are Beef labeled "Select" or naturally low in fat..and high Choice" instead of meat lain vitamins and minerals. Here beled "Prime"; Lower-fa- t hot are some other ways to re- dogs, luncheon meat and duce fat in your food. other processed meat instead Try butter flavored gran- of regular hot dogs and other ules instead of butter or marprocessed meat; Lean ham ininstead stead of bacon and sausage; nonfat garine; yogurt of regular yogurt; Nonfat salad Soup and salad instead of hamdressings instead of regular burger and fries. salad dressings; Angel food Remove the skin from cake instead of Devils food poultry to cut about half of the e cookies and fat. Fried chicken has about cake; twice as much fat as baked crackers instead of high-fa- t chicken. cookies and crackers. How much should you eat? 2) Choose Low-FThe recommended size of one low-fa- at . t, . d at Fat-fre- at Fat Milk. Gradually reduce the fat content of the milk you drink. 2. ..then Start with try 1...and finally 12 or skim Buttermilk made with skim alternative to milk is a low-fa- t whole milk. in cooking. (canned) is a great low-fa- sub- t half-n-hal- Compare the fat content of the following: Grams of fat per One Cup Serving: Skim milk - less than 1 g; 12 fat milk 1 g; Buttermilk - 2 g; 1 milk - 3 g; 2 milk - 5 g; Whole milk - 8 g. -- and 5) Enjoy Low-FNonfat Cheeses and Dairy Products. at Try nonfatlow-fa- t cheese, skim milk mozzarella cheese, sour cream instead of sour cream; Nonfat or regular low-fa- yogurt instead of t regular yogurt. Pre-slice- d with this ad Regular $40 -- 6 10-18 -- 2 muffin, 2 g; bread (2 slices) g, instead of a croissant 12 g; Corn tortilla (6 inch diameter) - 2 g, instead of a biscuit (2 oz.) - 7g. Baked potatoes have almost no fat, and pasta has about 1 g of fat per serving. Choose low fat toppings. 8) Use Egg Whites or Egg -- CARBON EMERY ( GRAND cheese may 6) Try Nonfat and Low-FPuddings, Frozen Desserts. scream, you scream, we all scream for...frozen yogurt. Times have changed! Compare the fat content of these dessert alternatives to standards. All the high-fa- t at I 1 3-- 4 SAN JUAN muffins. in making baked meringues (a great substitute for high-fa- t cookies and pastry shells). Try poaching eggs instead of frying them. General guide: use two egg whites for each whole egg, or use egg substitutes. 9) Use Less Fat in Cooking. Try to limit the amount of fat you eat to no more than teaspoons per day, including what you used in cooking. Bake, broil, steam, poach or microwave foods instead of frying them. cooking sprays. 5-- 8 Southeastern Utah District Health Department P.O. Box 800 East Price, Utah 84501 (435) 637-367- FAX (435) 1 Castle Dale Office (435) 381-225- 637-193- 3 2 Every year your local Health Department provides varied health related services for dozens of Industry related businesses such as: Health Fhirs, Cholesterol Screening, Glucose Screening, Blood Pressure Clinics, Flu and Tetanus Vaccinations, and other health risk screenings as well as healthy lifestyle Other services we provide to our community are: Cancer Screening Immunizations WIC (Women, Infant and Children Nutrition Program) Children Special Heath Service Clinic Communicable Disease Monitoring Family Planning Car Seat Rental CHEC & Case Management Nutrition F.A.C.T. Nurses School Health Early Intervention Infant Development Vital Statistics Injury Prevention Environmental Health Tobacco Free Sexually Transmitted Disease Monitoring HIV Testing and Counseling Health Education Allergy Shots Prenatal Other Environmental Services: Carbon Chiropractic 39 N. 600 637-045- 0 E Price Water Testing Restaurant Inspections Swimming Pool Water Testing egg Use egg whites or egg substitutes instead of whole eggs: in making scrambled eggs and omelettes. in nonfat cooked frostings (try vanilla, almond and mint versions) in making cakes, cookies and 28 South 100 help you control portion sizes. heart sounds. i 5-- 6 Eat no more than Substitutes. t low-fa- 11-20 3 cottage cheese and reduced-fa- t ricotta cheese instead of regular cheeses; Nonfat or the amplification and recording of Acoustic Cardiograph Test -- 2 Enables Doctor to "hear" by "seeing' heart function on the graph Makes a picture of heart sounds Shows whether heart function is optimal or less than functional Can measure the heart as a reflection of balanced body chemistry Measures progress of therapeutic intervention program High level of detail - ability to "see" the sounds that don't seem normal on the stethoscope but could be signs of a heart In trouble Acoustic Recorder creates a record of heart sounds to determine and measure current heart function Creates permanent, objective record of heart function r yolks per week! -- f. you think you couldn't serving. Try frozen fruit bars - 0 g, instead of ice cream bars g; Pudding (made with skim milk) - 0 g, instead of pudding (made with whole milk) g; Sherbet - 1 g, or Frozen low-fa- t yogurt - 2 g, instead of ice cream (10 fat) g; ice milk g, instead of ice cream (16 fat) g. 7) Enjoy Low-FBreads, Cereals and Pastas. Try bagel - 2 g, instead of doughnut 14 g; hot cereal 2 g, instead of Danish or pastries - 38 g or more; English muffin g, instead of a at Evaporated skim milk stitute for cream or Did cup, except eat eggs? The yolk's on you! 2-- Substitute skim milk for whole milk 12 Page 9 frozen fruit and ice cream bars, g grams of fat per 5-- milk. The New Acoustic CardioGraph is at Carbon Chiropractic For servings are serving (about 3 ounces) of cooked meat is about the size of a deck of cards. 4) Switch to Skim Milk or low-fa- high in fat (especially saturated fat) and cholesterol isnt good for you. The reason is that a high-fadiet can raise the level of cholesterol in your blood. This can speed the develop- - Drainfield Inspections Playground Inspections Food Handlers Classes |