[PDF]High-Fiber, Low-Fat Healthy Eating Plan - GI Associateshttps://gi.md/uploads/PDFs/E-40-Healthy-Eating-Brochure-READER.pdfCachedFor disease preven...
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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…