Serving children and families with kidney disease for over 30 years
ROAD BLOCKS TO FAT
BREADS, CEREALS, RICE, AND PASTA
• For pasta, use tomato sauces or cream sauces made with
skim or low-fat milk instead of whole milk or cream
MEAT
• Rule of thumb : ≤ 5grams of fat per serving
• Roast, bake, broil or grill
• Remove skin and trim visible fat before cooking
• Choose the leaner cuts of beef such as sirloin,
round, and chuck
VEGETABLES
• Steam, boil, or bake
• Season with spices and herbs
• Season with bouillon cubes, lean ham,
turkey bacon, or lemon juice
DAIRY
• Rule of thumb: ≤3grams of fat per serving for
milk and ≤ 5grams of fat per serving for cheese
• Replace whole milk with skim or 1% milk
• Choose cheese that is made from part skim milk
or skim milk
CONDIMENTS
• Use reduced calorie or fat free dressings,
mayonnaise, or spreads
• 4 tsp of regular dressing may be used
• Use reduced calorie margarine instead of
Butter
To decrease fat and calories in recipes:
Replace:
whole egg
shortening
oil
cream
baking chocolate
With:
2 egg whites
oil or margarine
use cooking oil spray for pan frying
evaporated skim milk
3 tbsp. cocoa powder + 1 tsp oil = 1 square
“STOP” Foods
• These foods may be high in fat and sugars and be unhealthy if overeaten
• Should not be kept in the home, but enjoyed outside of the home
• GOAL: Eat no more than 1 stop food each day or 7 each week
GRAINS (>3g fat/serving & 120 cal/serving)
Cereals with coconut and/or nuts - 1 cup
Sugar coated cereals - 1 cup
Croissant - 1
Doughnuts - 1
Snack chips - 15 to 20 or 1 ounce
Sweet roll- 1
Sweetened instant oats – 1/2 cup
Toaster pastries - 1
DESSERTS (>3g fat/serving & 120 cal/serving)
Cake
Candy (hard and chocolate)
Fruit cobbler
Cookies
Pie
Sweetened drink beverages
Sweetened sodas
DAIRY (>3g fat/serving & 120 cal/serving)
2% or whole milk- 1 cup (8 ounces)
Ice cream, ice milk - 1/2 cup
Sherbet - 1/2 cup
Yogurt, carton or frozen - 1 cup
VEGETABLES (>3g fat/serving & 120 cal/serving)
French fries, tater tots - 10 to 15
Hash browns - 1/2 cup
Olives - 10 small or 5 large
MEAT/CHEESE (>5g fat/serving)
Bologna - 2 ounces or 2 slices
Corned beef - 2 to 3 ounces
Cheese - 2 slices or 2 ounces
Chicken or fish, breaded and/or fried - 2 ounces
Deviled ham, potted meat, Spam - 2 ounces
Hot dogs - 1
Peanut butter - 1 Tablespoon
Port ribs - 2 to 3
Pepperoni -
Sausage patty - 1
Sausage link - 2 ounces
Vienna sausage – 4
FRUITS
Coconut - 1/4 cup
Avocado - 1/2 fruit
FATS
Chip dip - 1 Tablespoon
Cream cheese - 1 Tablespoon
Gravy - 1 Tablespoon
Mayonnaise - 1 Tablespoon
Nuts - 6 to 10
Salad Dressing - 1 Tablespoon
Sour Cream - 1 Tablespoon
PIZZA TOPPINGS
Pepperoni
Double Cheese
Pan pizza
Sausage
Bacon
Olives
"Go" Foods
VEGET ABLES (not starchy)
Asparagus
Beans (green, string,
and waxed only)
Bean sprouts
Beets
Broccoli
Carrots
Cauliflower
Celery
Cucumber
Greens
Lettuce (note: darker leaf
lettuces have more vitamins)
Mushrooms
Okra
Onions
Peppers
Spinach
Squash
Tomatoes
Tomato Sauce
Turnips
Zucchini
BEVERAGES
Bouillon (low-sodium)
Broth
Club soda
Water
Mineral water
Seltzer
Sugar free (diet) beverages
Sugar free Kool-Aid
Unsweetened Tea
Does not include:
Fruit juice
Dried fruit
Coconut
Avocado
Potato
Corn
Peas
Canned fruit in own juice (no syrup)
Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwi Fruit
Mango
Orange
Papaya
Peach
Pear
Pineapple
Strawberries
Watermelon
OTHER
Barbecue sauce
Butter-flavored seasonings, spreads, and sprays
Cocoa powder (bitter)
Dill pickles
Fat-free cream cheese
Fat-free salad dressing
Fat-free sour cream
Fruit spread, jelly, jam
Herbs and spices
Ketchup
Light whipped toppings
Mustard
Non-stick cooking sprays
Salsa
Steak sauce
Sugar-free syrup
Sugar-free water popsicles
Sugar-free gelatin
Soy sauce (low-sodium)
Vinegar
Worcestershire sauce
Copyright © 1996, 2000,2002, LESTER® Program, Children's Hospital, Birmingham, AL XII-31
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Eating Out
• Before you eat out, whether it is a 'sit down' restaurant or fast food, check the nutritional information for the restaurant. Most restaurants have websites that contain that information. Make your meal choice before you leavehome and stick to it!
• If you choose a high calorie meal, share with someone. Most meals served at restaurants are 2-3 portion sizes.
• Order from the child's menu.
• Ask for a 'to go' box when your meal arrives so that you can go ahead and box up part of the meal before you eat.
• Avoid Buffets and Value Meals
• Limit eating out (Especially fast food).
Eat at least 5 servings of fruit and vegetables a day.
1/2 cup of starchy vegetables is one serving. These vegetables are higher in calories so limit to one serving.
The Food Nutrition Label
1. Title: When you see the title "Nutrition Facts," you know this is the current information label approved by the Food and Drug Administration.
2. Serving Size: Is your serving the same size as the one on the label? If you eat double the serving size listed, you need to double the nutrient and calorie values. If you eat one-half the serving size shown here, cut the nutrient and calorie values in half.
3. Calories: Are you overweight? Cut back a little on calories! Look here to see how a serving of the food adds to your daily totaL A 5'4", 138-lb. active woman needs about 2,200 calories each day. A 5'10", 174-lb. active man needs about 2,900. How about you?
4. Daily Value: Feel like you're drowning in numbers? Let the Daily Value be your guide. Daily Values are listed for people who eat 2,000 or 2,500 calories a day. If you eat more, your personal daily value may be higher than what's listed on the labeL If you eat less, your personal daily value may be lower. For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each.
5. Total Fat: Aim low: Most people need to cut back on fat! Too much fat may contribute to heart disease and cancer. Try to limit your calories from fat. For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.
6. Saturated Fat: A new kind of fat? No--saturated fat is part of the total fat in food. It is listed separately because it's the key player in raising blood cholesterol and your risk of heart disease. Eat less!
7. Cholesterol: Too much -- a second cousin to fat -- can lead to heart disease. Challenge yourself to eat less than 300 mg each day.
8. Sodium: You call it "salt," the label calls it "sodium." Either way, it may add up to high blood pressure in some people. So, keep your sodiu, intake low -- 2,400 to 3,000 mg or less each day.*
*The AHA recommendsno more than 3,000 mg sodium per day for healthy adults.
9. Total Carbohydrate: Carbohydrates are in foods like bread, potatoes, fruits and vegetables. Choose thes often! They give you nutrients and energy.
10. Dietary Fiber: Grandmother called it "roughage," but her advice to eat moreis still up-to-date! That goes for both soluble and insoluble kinds of dietary fiber. Fruits, vegetables, whole-grain foods, beans and peas are all good sources and can help reduce the risk of heart disease and cancer.
11. Protein: Most Americans get more protein than they need. Where there is animal protein, there is also fat and cholesterol. Eat small servings of lean meat, fish and poulty. Use skim or low-fat milk, yogurt and cheese. Try vegetable proteins like beans, grains and cereals.
12. Vitamins & Minerals: Your goal here is 100% of each for the day. Don't count on one food to do it all. Let a combination of foods add up to a winning score.
Portion Control
Examples of Serving Sizes
Tips to a Healthier Life
• Go home and clean out your kitchen cabinets and refrigerator! Replace with healthy food such as:
• When you grocery shop, do most of your shopping around the perimeter of the store. That is where you will find fresh vegetables and fruit, whole grain bread, lean meat, and low calorie dairy products. Limit buying processed and pre-packaged foods that you find in the middle of the grocery store.
• Approach this as a healthy lifestyle and not a diet. Avoid thinking about any food as 'off limits'. Instead, know that you can eat high calorie food that you enjoy as an occasional treat and that you will limit that food to one portion size.
• Eat more fruits and vegetables.
• Eat at home more often. Get new recipes and learn to be a chef! Enjoy cooking with your family and make cooking and eating a family event!
• Do think 'smaller portions'. Use measuring cups and read labels.
• Incorporate exercise into your life.
• Start this new healthy life with 'baby steps'. Make small changes and add more changes over time. Each change does matter!
• Do Not Drink your calories! Avoid juice, sports drinks, Kool-Aid, sodas, tea,
etc. Do drink sugar free flavored water, water, and diet drinks.
FACT: It takes 3500 calories to gain or to lose a pound. If you decrease your caloric intake by 500 calories a day you can lose 1 pound a week.
1425 Richard Arrington Jr Blvd So Birmingham, AL 35205-3841 Phone: (205) 558-3200 Fax: (205) 623-1090
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