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Heart-Healthy Eating: Label Reading Tips Program

Heart Healthy
Sandy Hagen
Heart Healthy

     Sandy Hagen, Regional Health Services Dietitian, spoke to a group at the Cresco Public Library.  She told listeners what to look for on food labels:  serving size, calories, fat content (total, saturated, and trans), sodium, total carbohydrates and sugars, and fiber.  She also talked about Heart-Healthy Eating:  Shopping Tips.  She emphasized that we should be shopping for foods that do not have a lot of added ingredients, such as salt, fats, or sugar.  "Learn your goals for fat, calories, and sodium.  Then use food labels to help you make choices that keep you on target.  Start with fresh fruits and vegetables.  These do not have added fats, sugar, or sodium....Choose breads and cereals that are made from whole grains and are high in fiber....When choosing milk or dairy products, pick nonfat or low-fat types....You can get protein from poultry, fish, beef, pork, dried beans, soy products, and other vegetable proteins."  She reminded her listeners that convenience foods, such as canned soups, pasta sauces, and prepackaged or frozen dinner entrees and side dishes, can be high in sodium and/or fat.  Read labels and choose carefully.  Snack foods that are healthy include nuts, seeds, pretzels--avoiding those with added salt and those with trans fat.  Fresh fruits and nonfat or low-fat frozen yogurt, and many kinds of reduced-fat and fat-free candies, cakes, cookies, pastries, and frozen sweets offer desserts that are satisfying.

     For more shopping tips, visit the American Heat Association's Delicious Decisions Web page:


Heart-Healthy Eating:  Label Reading Tips Heart-Healthy Eating:  Label Reading Tips Heart-Healthy Eating:  Label Reading Tips
Heart-Healthy Eating:  Label Reading Tips Heart-Healthy Eating:  Label Reading Tips Heart-Healthy Eating:  Label Reading Tips

     Sandy was very helpful in providing information about Food Sources of Fat. The 'Monounsaturted ' fats are the more healthy group.  They include almonds, avocadoes, canola oil, fatty fish, olive oil, olives, peanut butter or oil, peanuts, and pecans.  The 'Polyunsaturated' fats are healthy.  They include corn oil, tub margarine, pumpkin seeds, safflower oil, soybean nuts, soybean oil, sunflower seeds, and walnuts.  The 'Saturated' fats are unhealthy.  They include bacon, butter, cheese, coconut oil, cream, lard, meat fat, whole or 2 % milk, palm kernel oil, shortening, and sour cream.  The 'Trans Fat' are the least healthy.  These include bakery goods, fried foods, partially hydrogenated oils, pastries and stick margarine. 

     Bon Appetit!!!

« August 2020 »
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