Return to Chapter Index

Return to Notes

Return to Tables
 
 1.     Use fats and oils sparingly in cooking.
 2.     Use small amounts of salad dressings and spreads, (e.g., butter, margarine, mayonnaise).
 3.     Use liquid vegetable oils rather than solid shortenings or lard.
 4.     Choose lean meats, fish, and poultry.
 5.     Trim fat from meat and take skin off poultry.
 6.     Substitute cooked dry beans and peas for meat occasionally.
 7.     Moderate the use of egg yolks and organ meats (e.g., liver).
 8.     Choose skim milk or low-fat milk and fat-free or low-fat yogurt or cheese most of the time.
 9.     Limit use of foods that contain large amounts of saturated fats (e.g., non-dairy creamers, rich baked products, ice cream).
10.    Use foods with labels that indicate low amounts and percentages of fat or saturated fat in each serving.

(From: "Nutrition and Your Health: Dietary Guidelines for Americans", Home and Garden Bulletin No. 232, third edition, U.S. Department of Agriculture, 1990.)

Return to Main Index

Return to Chapter Index

Return to Notes

Return to Tables

©  Copyright 2020: Augustine G. DiGiovanna, Ph.D., Salisbury University, Maryland
The materials on this site are licensed under CC BY-NC-SA 4.0

Attribution-NonCommercial-ShareAlike
This license requires that reusers give credit to the creator. It allows reusers to distribute, remix, adapt, and build upon the material in any medium or format, for noncommercial purposes only. If others modify or adapt the material, they must license the modified material under identical terms.
Previous print editions of the text Human Aging: Biological Perspectives are © Copyright 2000, 1994 by The McGraw-Hill Companies, Inc. and 2020 by Augustine DiGiovanna.
View License Deed | View Legal Code