Heart Health

Most of us realize that what we eat makes a difference in our health. It's a simple concept. But the "how-to's"—like selecting foods and planning daily meals—can be confusing.
The topic of fat is a perfect example. Everywhere you turn, there's a new study or report about fats. It's true, most Americans eat too much fat — especially saturated fat. But if you've ever tried to learn more about this subject, chances are you felt overwhelmed by the amount of information out there: good fat ... bad fat ... how much fat is too much? It's enough to leave you wondering: what can I eat?
Face the Fats is designed to help you cut through the fat and get to the facts! We'll look at some of the health risks associated with a high-fat diet. We'll explain, in simple terms, important facts about fat and cholesterol.
The key here is to be practical. When you Face the Fats, we think you'll find that lowfat eating is healthy and delicious!

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Fat: The Good And The Bad

The Good News
We hear so many bad things about fat. No wonder some folks think they should completely avoid fat in their daily diet. But fat isn't all bad! As nutrition experts will tell you, some fat is essential.

What's Good About Fat?

• Fat provides flavor and adds enjoyment to the foods we eat.
• Fat supplies the body with energy and essential fatty acids.
• Fat helps the body absorb vitamins A, D, E, and K.
• Fat keeps skin healthy.
• Fat insulates the body so you don't become too hot or too cold.
• Fat cushions internal organs.
• Fat is important for proper growth in children.

You do need a small amount of fat in your diet to stay healthy, at a minimum, the amount found in 1-2 tablespoons of oil. But how much fat should you eat? Health experts recommend that 15 to 30 percent of your daily calories come from fat, which could be as little as 25 grams or up to 90 grams per day.
The Bad News
Keeping tabs on our daily fat intake is a matter of good health. Excess fat in the diet is linked to the development of chronic diseases, including:

• Heart disease and stroke
• Obesity
• Diabetes
• Some kinds of cancer

More people suffer and die from heart disease than any other ailment. But take this fact to heart: Diet is just one factor that influences your risk for coronary heart disease. The more risk factors you have the more likely you are to have a heart attack in the next 5 years. Risk factors include a family history of the disease, and your age and gender—but those are things you can't do anything about.

Fat Facts
All types of fat contain 9 calories per gram, compared to 4 calories per gram in protein and carbohydrates. A gram is a measure of weight—two paper clips weigh about one gram.

What is Fat?

Here's a quick chemistry lesson: All fats and oils are made from “building blocks” called fatty acids, which come in three different forms: saturated, monounsaturated, and polyunsaturated.

Saturated Fat

• Usually solid at room temperature.
• Examples: Red meat trimmings, poultry skin, whole milk, cream, butter, cheese, lard, solid shortenings.
• Tropical fats like coconut, palm, and palm kernel oils, also contain high amounts of saturated fat, even though they come from plant sources.
• Tends to raise blood cholesterol, especially LDL (“unhealthy” or “bad”) cholesterol.
• Goal: 10% or less of daily calories.

Trans Fat

• Usually solid at room temperature.
• Examples: foods that contain partially hydrogenated oils like baked goods, and stick margarine, trace amounts are also found naturally in meats and diary fats.
• Raises “lousy” LDL cholrsterol and lowers “healthy” HDL cholestrol.
• Goal: as little as possible.

Monounsaturated Fat

• Usually liquid at room temperature.
• Examples: Olive oil, canola oil, peanut oil, sesame oil, almonds, peanuts, peanut butter, avocados, olives.
• Helps lower total blood cholesterol without lowering HDL (“healthy” or “good”) cholesterol (we'll describe LDL and HDL in more detail later).
• Goal: 10% of daily calories.

Polyunsaturated Fat

• Usually liquid at room temperature.
• Examples: Fish oil,soybean oil, corn oil, cottonseed oil, safflower oil, sunflower oil, soft margarine.
• Helps lower total blood cholesterol, but may also lower HDL (“healthy” or “good”) cholesterol.
• Goal: 10% or less of daily calories.

Butter, Margarine, or What?

With all of this talk about fats and oils, you might be wondering what you should spread on your toast or use in tonight's stir-fry! Here are a few guidelines to help you:
Is butter better? Don't let the fear of trans fats in margarine lure you to the butter dish. Butter contains far more artery-clogging fat than margarine. Many of the tub margarines and spreads now available contain little or no trans fats. Check the label to be sure that liquid oil is the first ingredient. A tub margarine is usually a better choice than stick margarine.
Oil is oil. All fats or oils get 100% of their calories from fat. No oil is “less fatty” than another. Whether it's palm oil or canola, one tablespoon packs about 120 calories and 14 grams of fat.
Olive oil is considered by some to be a “healthful” choice because it's primarily monounsaturated fat.
Canola—can I? When it comes to choosing an oil, canola runs a close race with olive oil. Olive oil has a bit more monounsaturated fat than canola, but canola oil is the lowest in saturated fat.
Less is better. That's the bottom line when it comes to deciding how much fat or oil you should eat. If you want to cut your dietary fat intake, you'll need to eat less butter, margarine, and oil-no matter what type.
Worried about not getting enough fat? Most whole grains, fruits, veggies and beans contain small amounts of fat, so there's little chance of a fat deficiency in a varied diet.
When less is more. If you are using less oil, choose ones that give you the most flavor-like extra virgin olive oil in salad dressings, and peanut or sesame oil in stir-fries.

Fat Facts
Here's a simple step toward a leaner eating style: Fill at least two-thirds of your plate with grains, vegetables, and fruits. By making these low-fat, high-fiber items the centerpiece of your meal, you can trim your portion of higher-fat foods and animal products.

What about Cholesterol?
With all the talk about fat, the topic of cholesterol always pops up! Here are some questions and answers to help you understand cholesterol and the role it plays.
Is cholesterol the same as fat?
Not really. Think of cholesterol as a “cousin” of fat. Both fat and cholesterol belong to a larger family of chemical compounds called lipids.
What is cholesterol?
Cholesterol is a waxy, fat-like substance. Despite its bad reputation, cholesterol is important to our bodies. It plays an essential role in the nervous system and the brain.
It also helps the body make certain hormones and vitamin D. Think of cholesterol in two ways: dietary cholesterol and blood cholesterol.
What's the difference between dietary cholesterol and blood cholesterol?
Dietary cholesterol is found only in foods of animal origin. Plant foods such as grains, fruits, vegetables and nuts do not contain cholesterol. Sources of dietary cholesterol include meat, poultry, fish, whole milk, cheese, egg yolks and organ meats like liver.
Blood cholesterol comes from the foods we eat and from our body's own cholesterol-making process. We don't even need to consume cholesterol! The body produces enough to meet its needs-up to 800 to 1500 milligrams of cholesterol every day.
What are “HDL” and “LDL” cholesterol?
HDL (High Density Lipoprotein) and LDL (Low Density Lipoprotein) are two key types of fats (also called lipids) in the bloodstream. Picture them as “bundles” of fat, cholesterol and protein that your body makes to carry fat and cholesterol through your bloodstream. Keep in mind that HDLs and LDLs are found in the blood, not in food. Using a test for these blood lipids, your doctor can help you understand more about your risk of developing heart disease.
Why should I be concerned about high blood cholesterol?
High cholesterol is risky business! Lowering blood cholesterol by diet, or if needed with drugs, reduces your risk of heart attack. For example, reducing total cholesterol by 10% reduces the risk of heart disease by 20%!
Will exercise help lower my blood cholesterol level?
Diet and exercise work hand-in-hand in controlling blood cholesterol. Regular physical activity raises the “healthy” HDL cholesterol and lowers LDL. As an added benefit, exercise also curbs other risk factors for heart disease by lowering your blood pressure, and helping you lose weight and keep it off. Be sure to check with your doctor before you begin any exercise program.
Do high-fiber foods lower cholesterol?
Certain types of dietary fiber have been shown to help lower blood cholesterol levels. Foods rich in soluble fiber-oats, oat bran, dried beans and peas, barley,apples, citrus fruits, and carrots are good choices.
If a food is labeled “cholesterol-free,” can I eat as much as I want?
“Cholesterol-free” is not necessarily guilt-free! The FDA defines “cholesterol-free” as any item that contains less than 2 milligrams of cholesterol per serving.
But here's the catch-just because it's cholesterol-free doesn't mean it's fat-free! Be sure to look closely at the food label for fat content.
Should my child eat a low-fat,low-cholesterol diet?
A strict, extremely low-fat diet is not recommended for kids. Infants and children under age two need dietary fat for proper growth and nutrition, so fat should not be restricted at all for this age group. Children over age two need a balanced diet with a wide variety of foods and adequate calories for growth and development. Like adults, their fat intake should be no more than 30% of total calories. Childhood is a perfect time to establish healthy diet and exercise habits!

Fat Facts
High LDL (“lousy”) cholesterol levels may do more damage when coupled with a low intake of fruits and vegetables. Eat at least five servings of fruits and vegetables every day!

What Can I Eat Each Day?
Controlling fat and healthy eating go hand-in-hand. Use the MyPlate as your nutritional “roadmap” to get the right amounts of protein, fiber, vitamins and minerals you need. The interactive tools at choosemyplate.gov  provide personal recommendations for each food group based on your age, sex and physical activity levels.

Key Points from MyPlate:

• The big message in the Grains group is to eat at least 3 ounces of whole grain foods like oatmeal, whole wheat bread, popcorn, or brown rice each day. 1 ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice, cereal or pasta. As with all of the food groups, the total amount of grains you need is based on your age, sex and phyiscal activity. For example, a moderately active 31-50 year old woman should get the equivalent of 6 ounces of grain based foods per day and half should be whole grain.
  
• Any vegetable or 100% vegetable juice counts toward your daily cups. Go for a variety of dark green and deep orange veggies, and don't forget to include plenty of dried beans amd peas. Loaded with lots of vitamins and minerals to keep you going, most adults need 2-3 cups a day.
  
• A variety of fruit is also important in a healthy diet. Just as with veggies, any fruit (raw, fresh, canned or frozen) or 100% fruit juice counts toward your daily goal. Fruits are also low in calories, with little or no fat and lots of fiber to fill you up. Most adults need 1 1/2 - 2 cups daily.
  
• Include 3 cups from the Milk group. Stick to low-fat dairy products like skim milk, and lowfat or non-fat yogurt. One and one-half ounces of part-skim or low-fat cheese counts like 1 cup of dairy.
  
• Choose lowfat or lean meats and poultry from the Meat and Beans group. Vary your choices and include fish, dry beans or peas, eggs, nuts and seeds as a substitute for meat sometimes. Adults need about 5-6 1/2 ounces per day so limit your portion size and think lean with visible fat trimmed, poultry with skin removed, or fish. Moderation is key when choosing protein sources like egg yolks, nuts, seeds, and peanut butter because they are high in fat.
  
• In general, fats and oils should be used sparingly. Get your fats from liquid oils and limit your solid fats. Vegetable oils like canola, olive, corn, sunflower, sattlower, and soybean have less saturated fat then solid fats like stick margarine and shortening, which can also have trans fats. Although oils are healthier, both fats can add up quickly with 120 calories per tablespoon. Use small amounts of salad dressings and spreads like margarine and mayonnaise. Try reduced-fat or non-fat substitutes. Take it easy on fat-laden, sugary foods, these are “discretionary calories” and most of us don't have many extra calories to spare.

What Counts?
The recommendations in MyPlate are given in household measures like cups and ounces. For examples and measures of specific foods in each group, visit choosemyplate.gov.

Fat Facts
It's your total diet that counts! By balancing food choices over time—day by day, week by week—you'll be eating more healthfully without giving up the foods you love.

Shopping: Where To Look At Wegmans

You can find a wide variety of lowfat foods at Wegmans! After all, if you're going to trim the fat in your diet, the first step is “shopping lean.” It's worth a few extra minutes to plan a few menus and make a list before you shop. And if your list includes some high-fat favorites, look for reduced-fat or nonfat versions of those products.
Let's walk through several of our departments for some tips on low-fat shopping:

Produce

Our award-winning Produce Departments make it convenient and delicious to eat healthfully! You'll find a bounty of fruits and vegetables, from familiar to exotic varieties. Many items, like raw vegetables and lettuce for salads, are pre-cut and ready to serve or to throw into a stir-fry. For a quick meal, head for our salad bar filled with ready-to-eat greens, veggies and cut-up fruit.
Here are just a few items to look for in our Produce section:

• Lettuces and leafy greens for salads
• Apples, grapes, bananas, grapefruit, oranges, kiwi
• Carrots, beans, zucchini, cabbage, tomatoes, broccoli, squash
• Potatoes, sweet potatoes and yams
• Fresh-squeezed orange juice
• Herbs and jars of minced garlic for fat-free seasoning

Bakery

Look for a variety of Wegmans breads, rolls and bagels, made from bromate-free, unbleached flour. Bread can be a healthy, satisfying part of a lowfat diet-but remember to go easy on fatty spreads like butter or cream cheese. Try jelly or jam, or enjoy the taste of fresh-baked bread all by itself!
Here's a sampling of what you'll find in our Bakery section:

• Fresh-baked breads (like wheat, rye, pumpernickel, white, or Italian)
• Sandwich rolls
• Dinner rolls
• Pita pockets
• English muffins
• Breadsticks
• Good-n-Lite reduced-fat muffins/cakes, buns

Seafood

Seafood is naturally low in fat. The key is how you prepare fish-baking, broiling or grilling are the best choices. Look for a wide selection of fresh catches in our Seafood Dept.—everything from haddock to swordfish steaks.

Meats

Eating lowfat doesn't mean you have to give up meat. Choose poultry, or lean cuts of beef, pork, lamb or veal. Reduce fat further by removing the skin from chicken or turkey (either before or after cooking) and trimming all visible fat from meats. Ask our meat specialists for tips on keeping leaner cuts tender and juicy.
To help you select leaner items, we include “Nutrition Facts” labels on several meat packages. Look for 10 grams or less of fat per 3-ounce cooked serving. Refer to our Nutritional Facts online or the Wegmans “Meat Cooking Basics” booklet for nutrition facts on all our cuts.

Dairy

Take a look at all the low-fat choices in the dairy. We get more new products in every week.

• Skim milk, 1% lowfat milk
• Part-skim, reduced-fat and non-fat cheese
• Lowfat and nonfat cottage cheese, ricotta cheese
• Reduced-fat and nonfat sour cream
• Lowfat and nonfat yogurt
• Flour, corn or wheat tortillas that have not been fried
• Margarines and spreads (liquid, tub or "diet')
• Soups

Grocery

• Dry cereals (except high-fat granola)
• Oatmeal, Cream of Wheat
• Lowfat pancake mixes
• Plain pasta
• Rice and brown rice
• Dry beans and peas
• Lowfat crackers like saltines, graham crackers, melba toast, flatbreads
• Pretzels
• Fig bars, gingersnaps, animal crackers, reduced-fat cookies
• Lowfat pasta sauce, marinara sauce
• Canned fruits and vegetables
• Canned beans (kidney beans, black beans, garbanzos, canellini)
• Lowfat soups
• Reduced-fat and nonfat mayonnaise and salad dressings
• Fat-free condiments like mustard
• Cooking sprays

Bulk Foods

• Rolled oats
• Rice, barley, couscous
• Pasta
• Dried fruits (apricots, figs, raisins)
• Dry beans, split peas and lentils
• Pretzels
• Spices

Frozen Foods

• Frozen vegetables (without sauce, cheese sauce or butter)
• Frozen fruits
• Frozen 100% fruit or fruit juice bars
• Lowfat or nonfat frozen yogurt
• Lowfat waffles, bagels
• Frozen dinners with less than 3 grams of fat per 100 calories

Fat Facts
Remember to Strive for 5! You can't go wrong when you tip your diet towards fruits and vegetables! They're low in fat, high in fiber, and loaded with “good stuff” that may help reduce your risk of cancer, heart disease, and other chronic illnesses.

Lowfat Cooking

Cooking the lowfat way doesn't mean you have to sacrifice taste! By stocking your kitchen with a few simple ingredients, you can add flavor to meals without adding fat.
Pour on flavor
Citrus juices like lemon and orange juice, flavored vinegars (red wine, balsamic, cider) and wines can be used in sauces, soups and main dishes. A splash or two of these flavorful liquids goes a long way! For example, a dash of lemon juice brings out the flavor of steamed vegetables like broccoli or asparagus. Also try vegetable broth or lowfat chicken broth (your own, or from a can) instead of oil for stir-fries and sautés.
Reach for herbs
Fresh or dried, herbs boost flavor without adding fat. Double the measured amount when using fresh herbs in place of dried, since dried herbs have more intense flavor. Experiment with fragrant favorites or sample some new ones—basil, dill, cilantro, oregano, tarragon, thyme, and curry are just a few. And don't forget garlic!
Cut the fat with condiments
Substitute a tablespoon of mustard for a tablespoon of mayonnaise on your next sandwich and you'll save about 10 grams of fat! Choose lowfat and fat-free spreads like catsup, chutneys, horseradish or salsa. Spread jelly, jam or apple butter on your toast or bagel and skip the butter.
Remake recipes
Trim the fat in old favorites by making a few simple switches in ingredients. For example: pour in skim milk instead of whole milk; use nonfat plain yogurt in place of sour cream; replace cream with canned evaporated skim milk in soups and sauces. In most recipes, you can cut the butter or oil by 1/3 to 1/2 without affecting the finished product.
Bake lower-fat goodies
Cutting fat in home-baked goods can be tricky, since fat influences the texture of items like quick breads, pancakes and muffins. But here's one proven fill-in for fatty ingredients—substitute applesauce or fruit purée (cup for cup) for oil or butter.

Fat Facts
Here's one more reason to lead an active lifestyle: If you exercise regularly, you can include about 200-300 extra calories per day (and a few extra fat grams) in your diet.