Association - American Heart Association 365 Ways to Get Out the Fat

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W e know how it is: You want to eat less fat. You want to have a healthy heart. You want to reach or maintain a healthy weight. But youre busy. You dont have time to read a book the size of the Manhattan telephone directory to find out how to lower your cholesterol level.

Welcome to heaven. At the American Heart Association, in sympathy for your plight, we developed 365 Ways to Get Out the Fat, a lightning-fast guide to slashing saturated fat and cholesterol from your diet. Sit back and fasten your seat belt. In 365 telegraphic tips, we give you everything you need to know to eat less fatand help your heart last a lifetime.

T hey said it couldnt be done, but we did it!

At the American Heart Association, we know a lot about how to cut the fat in your diet. But did we know 365 ways? Turns out we did. But it took a team effort to pull it off.

Managing Editor Jane Anneken Ruehl got the ball rolling by researching American Heart Association publications and other sources for ideas. Then she pulled together our team of experts, writers, and editors. Finally, she managed the development process from concept to completed book.

Writer Pat Naegele culled through tons of research to come up with the very best 365 tips we could possibly offer. She added verve and zip to each tip for a fun, readable book. Next, Editor Ann Melugin Williams took the completed manuscript and painstakingly copyedited every word. She checked the facts and polished it to perfection.

Meanwhile, Intellectual Properties Director Debra Ebel negotiated with the publisher and skillfully handled many of the business aspects of getting this book into your hands. And Editorial Assistant Marquel Huebotter stayed in high gear, inputting corrections, corralling camera-ready art, and handling the dozens of details necessary to get a finished manuscript to the publisher.

But all of our efforts would have been for nothing without Senior Science Consultant Mary Winston, Ed.D., R.D., who carefully assessed each tip for scientific accuracy and nutritional savvy.

We hope that our work will give you a fast, easy way to reduce the amount of fat you eat every day. We know that following these tips can help change your healthand your futurefor the better.

It doesnt take an archaeologist to see that Egyptians were on to something when they built the pyramid. Its a super-solid structure with a huge foundation and smaller and smaller rooms built above it.

The American Heart Association has borrowed this concept to create its Healthy Heart Food Pyramid. At a glance, it shows you the kinds and amounts of food to eat every day. Its easy to see that most of the pyramid is made up of two food groups: Breads, Cereals, Pasta, and Starchy Vegetables and Vegetables and Fruits. Your diet should be the samemostly made up of these foods. Thats because theyre naturally low in fat and high in nutrition. Theyre the foundation of your low-fat eating plan.

Exploring the next level, youll see the Skim Milk and Low-Fat Dairy Products and Lean Meat, Poultry, and Seafood groups. These foods contain protein, calcium, and other nutrients, but youll want to plan fewer servings of them because most of them contain quite a bit of fat.

Skim milk is an exception. The trend is to label skim milk fat free or nonfat. So just remember that skim by any other name is still good for you.

Reaching the top of the pyramid, youll find foods we call Now and Thenfoods you should have only occasionally. These are fats, oils, nuts, and sweets. They contain mostly fat and calories and few other nutrients. The tip of the pyramid carries a curse: If you eat too much of these foods, your waistline expands and your cholesterol level could go through the roof. So take a tip from usgo easy on these foods.

The secret of the AHA Healthy Heart Food Pyramid is simple. Its a tool to help you decide what kind of foods to eat and how much to eat every day. And thats a major discovery.

Youre at your favorite Northern Italian restaurantfoods taste just like they do in the old country. With a flourish, your waiter brings you Fettucine Pescatore in a bowl the size of a small dog. This is 1 serving of pasta, right?

Wrong. Its about 4. It may seem like a normal serving because thats what restaurants typically serve their patrons. But in truth, an average serving of pasta is about 1 cup. So you can see how easy it is to overeat without even knowing it.

To eat your healthiest, you need to know what an average serving is in each food group. That way, you wont be fooled into thinking that a jumbo bagel is only 1 serving. Youll know its really 2 or 3 servings, and you can plan accordingly.

This group is the greatest thing since sliced bread! It is sliced breadand more. Adults and teens need 6 or more servings of this group per day. Preschool children and preteens need 4 servings. An average serving size is:

• 1 slice of bread

• to of a bagel

• 1 cup cooked rice or pasta

• 1 cup flaked cereal

• cup nugget-type cereal

•