Download LOW CHOLESTEROL LOW SATURATED FAT DIET

Arvada Location
8030 Lee Drive ● Arvada, CO 80005
T 303.421.6873 F 303.421.9922
Broomfield Location
3830 W. 121st Place ● Broomfield, CO 80020
T 303.410.8041 F 303.410.8044
www.arvadapeds.com
LOW CHOLESTEROL LOW SATURATED FAT DIET
DEFINITION
Cholesterol is a fatty substance which is a necessary part of many body tissues. It is
made and stored in the liver and circulates through the blood stream. High levels of
blood cholesterol are associated with atherosclerosis (build up of fat and cholesterol
plaques inside arteries) and increased risk of heart attack and stroke.
Blood Cholesterol comes from two sources:
• Dietary sources of cholesterol (~25% of blood cholesterol)
• Synthesis (production) of cholesterol by your own body (~75% of blood cholesterol)
Dietary Cholesterol is found in products of animal origin such as meats and dairy
products. Foods which are the highest in cholesterol are egg yolk, liver, butter, shrimp,
and other organ meats. Dietary cholesterol intake should be less than 300mg per day. If
you already have high cholesterol, it should be less than 200mg per day.
Total Fat Intake: should be < 30% of total daily calories
Saturated fats are fats which are generally solid at room temperature. Limit saturated fat
intake to less than 7-10% of total daily calories, since saturated fats raise our blood
cholesterol. Fats which come from animal sources, such as butter or lard, are naturally
saturated. Most vegetable sources of fat are not saturated, but can become saturated by a
chemical process called hydrogenation. A hydrogenated vegetable oil would be a more
saturated fat. Palm oil and coconut oil are also saturated fats. These are found in
commercially baked goods (cookies, crackers) and peanut butter.
Trans fats are fats that start as good fats but are chemically changed to keep foods fresh
longer. They are found in processed foods and baked goods and should be limited to less
than 1% of daily calories, ideally zero intake.
Polyunsaturated fats are generally liquid at room temperature. Most vegetable oils are
polyunsaturated fats. The most polyunsaturated oils are safflower oil, corn oil, soybean
oil, and cottonseed oil.
1
Monounsaturated fats were formerly thought to have no effect on blood cholesterol
levels, but newer studies suggest a beneficial effect. We should aim for ~10% of our total
dietary fat intake from monounsaturated fats. Examples of monounsaturated fats are
olive oil and peanut oil.
A heart healthy, low cholesterol, low saturated fat diet/lifestyle can be achieved by
following a few simple guidelines:
1) Eat foods that are free of trans fats and low in total fat, saturated fat, and
cholesterol. The American Heart Association (AHA) recommends a low
cholesterol, low saturated fat diet for children >2 years old. Lifelong heart healthy
eating habits are established in childhood and are most successful if implemented
as a family.
2) Pay attention to serving sizes/portions based on age/gender/activity level
guidelines; and use Nutrition Facts labels.
3) Consume daily dietary fiber intake of at least age +5grams for young children
and 14grams / 1,000kcal for older children and adolescents.
4) Strive for 1 hour of moderate to vigorous physical activity daily and less than 2
hours per day of sedentary screen time.
Helpful resources:
American Heart Association (AHA)
www.heart.org
American Academy of Pediatrics (AAP) www.healthychildren.org
Academy of Nutrition and Dietetics
www.kidseatright.org
www.nutrition.gov
www.choosemyplate.gov
www.nhlbi.nih.gov
2
FOOD
Beverage
Grains
Dessert
Fat
Fruit
Meat or Substitute
Soup
Sweets
Vegetable
RECOMMENDED
Skim milk, 1% milk, water, 100%
fruit juice (limit to 4-6oz/day),
unsweetened tea
Whole grain bread/pasta, brown
rice, low sugar ,high fiber granola
bars/cereal; saltines, graham
crackers,
English
muffins,
tortillas and pretzels.
Homemade pancakes, waffles,
biscuits or muffins made with
allowed oils and egg whites or
egg substitute.
Fruit ices and sherbet made
without whole milk, whips made
with egg whites, simple puddings
made with skim milk and allowed
eggs, angel food cake, gelatin
desserts, homemade cookies and
cakes made with allowed foods.
Frostings made with allowed fats,
popsicles, fruit rollups, hard
candies.
Polyunsaturated margarine and
oil, salad dressing made with
allowed oil. Choose from the
following oils: canola, olive,
safflower, corn, soybean, sesame,
cottonseed, and sunflower.
All fruit (2-4 servings/day)
Meats: Lean (all excess fat and
skin removed), fish, chicken,
turkey, beef (<15% fat content),
veal, lamb, pork loin-- broiled,
boiled, steamed or baked.
Eggs: Egg whites as desired
Cheese: Low-fat cottage cheese,
mozzarella, low-fat processed
cheeses.
Yogurt: Skim milk yogurt.
Legumes: Natural peanut butter,
dried beans, and tofu.
Fat-free broth soup, bouillon or
consommé, milk soups made with
skim milk.
Sugar, jelly, jam, syrup, honey,
hard
candy,
gumdrops,
marshmallows.
Any.(3-5 servings/day)
3
AVOID
Whole milk, 2% milk, chocolate
milk,
malted
milk,milkshakes,eggnog,
and
sugar sweetened beverages .
Biscuits, croissants, sweet rolls,
doughnuts, pastries or bread made
with butter, lard, or egg yolk;
crackers or cookies made with
butter
or
cheese
or
trans/saturated fat; granola with
coconut, egg noodles, potato
chips, corn chips
Ice cream, custard, cake mixes,
pie crusts, pastries, granola bars,
candy bars, chocolate, whipped
topping, commercially prepared
cakes, cookies, puddings, and
whipped cream.
Saturated fats, trans fats, butter,
cream, non-dairy substitutes, sour
cream,
lard,
hydrogenated
shortening, half-and-half, cream
cheese, coconut oil, palm oil,
bacon grease, meat fat, gravy,
non-specific
vegetable
oils,
mayonnaise
None.
Fatty meats, sausages, hot dogs,
fried
meats,
cold
cuts,
sweetbreads,
liver,
kidney,
shrimp, or bacon.
Egg yolks.
All other cheeses.
Whole milk yogurt.
Refried beans, peanut butter made
with hydrogenated fat.
Any fatty soups, soups containing
whole milk.
Candy made
with cream,
butter,coconut,chocolate,
hydrogenated fat.
Refried beans fried in lard, french
fries.
Miscellaneous
Cocoa, iodized salt, pepper,
spices, catsup, chili sauces, herbs,
horseradish, mustard, vinegar,
pickles, white sauce made with
allowed
foods,
unbuttered
popcorn, nuts.
Coconut
SAMPLE MENU
• Breakfast: Orange juice, cheerios, skim milk, banana
• Lunch: Peanut butter and jelly sandwich on whole grain bread, carrot sticks,
strawberries, skim milk.
• Dinner: Baked chicken, brown rice, broccoli, fruit cocktail in Jell-O™, skim milk.
• Snacks: Low fat cheese or yogurt, unsalted popcorn, low fat/fat free crackers, apple
sauce, pretzel sticks, fruits and vegetables.
(Rev. 11/13)
4