Excess fat in foods is probably the most damaging component. Reducing the fat we eat is essential. Butter, margarine, cooking and salad oils, meats, cheeses, eggs and whole milk all must be limited.
The Old Four FOOD Groups
Meat, poultry, fish, dry beans and peas, eggs and nuts
Dairy product such as milk, cheese and yogurt
Grains
Fruits and Vegetables
The New Four FOOD Groups
Food Group Serving Per Day
Serving Size
Whole grains five or more 1/2cup of hot cereal, one ounce dry cereal one slice of bread
Vegetables three or more one cup raw, 1/2 cooked
Legumes two to three 1/2 cooked beans, four ounces tofu
Fruits three or more one or two medium pieces of fruits, 1/2 cooked or 1/4 dried fruits.
Beware!!!!
Trans fat
formed when oils are partially hydrogenated to make them spreadable like margarine or shortening. It can raise blood cholesterol levels about as much as saturated fat.
Saturated fat
they raised cholesterol level in the blood, increasing the risk of heart disease and colon, prostate cancers.
Fat free foods
high in calories, especially from sugar
Meat and cheeses
very calorie dense foods they have no fiber
Olestra
this fat can cause diarrhea and snare important fat soluble vitamins and drag them out of the body.
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