High-Fiber, Low-Fat Healthy Eating Plan - GI Associates

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High-Fiber, Low-Fat Healthy Eating Plan

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Why should you eat highfiber, low-fat foods?

This plan is a good one to follow even when you are healthy — to keep you that way!

Information that is not confusing

Americans don’t get enough fiber! We usually eat only 15 to 20 grams of fiber per day. For good health, the recommended level of fiber is between 30 and 40 grams per day.

High Fat Intake =

Cardiovascular

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High-Fiber, Low-Fat Foods Bread, Cereal, Rice and Pasta

Vegetable

Fruit

Milk, Yogurt, Cheese

Protein

Fat

Dessert

Shopping & food preparation tips

Think of “lean” as less than 10 grams per serving.

What’s in a Nutrition Facts label?

1. Serving size: 2. Number of calories per serving: 3. Calories from fat:

4. Dietary fiber:

5. Ingredients:

1

2 3

4

5

Food preparation: cutting fat and adding fiber

High Fat Intake =

Cardiovascular

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Disease

Also… Instead of: 1 cup cream

oil as a marinade base oil or butter for sauté bacon ground beef 1 egg 1 cup buttermilk 1 pastry piecrust 1 cup chocolate chips frosting

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Americans don’t get enough fiber! We usually eat only 15 to 20 grams of fiber per day. For good health, the recommended level of fiber is between 30 and 40 grams per day.

ormation at is not nfusing

So, w

Bread, C 1 slice o pasta, 1

Vegetab 1 cup o cooked

Hint: 1 c 1/2 bas

Fruit Gro 1 mediu 1/2 cu cup of d

Milk, Yog 1 cup o process

Hint: An

Meat, Po 2-3 oz. beans, 3 oz. o

Hint: 2-3

When you start changing your eating habits…