Consuming
Thoughts
by
Fay Strickler
Penn State Extension Home
Economist For Berks Co.
If you have been diagnosed
with high cholesterol levels, you
may think that most of your fa
vorite foods are off limits. How
ever, this is not the case. You can
still eat many of the same foods
but perhaps prepared differently
on reducing the amount of these
foods that you eat. Here are a
few guidelines, which will help
you plan low cholesterol meals.
Because a high blood cholesterol
level can develop at an early age,
many doctors recommend low
cholesterol meal planning for all
family members, including chil
dren. It’s a good idea to discuss
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these guidelines with your family
doctor.
Meats and fish Select fish,
chicken, turkey and veal more
often than beef, lamb and pork
because the former are lower in
saturated fat. Shellfish contain
significant amounts of cholester
ol, and should be used sparingly.
Choose lean cuts of meat and
lean ground beef. Trim all visible
fat from meat before cooking.
Roasting, baking, broiling and
braising are recommended cook
ing methods. When frying and
sauteing, use a highly polyunsat
urated vegetable oil.
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Limit your intake of luncheon
meats, hot dogs and sausages be
cause these usually contain con
siderable amounts of saturated
fats. Also, reduce your consump
tion of organ meats, like liver, be
cause these foods are very high
in cholesterol.
Oil, margarine, and butter
Vegetables are excellent sources
of polyunsaturated fats. Choose
a vegetable oil, with a high level
of polyunsaturated and a low
level of saturates, instead of
other cooking fats. Use a highly
polyunsaturated margarine in
stead of butter. In most recipes,
3 A tablespoon of a highly polyun
saturated cooking oil, or one ta
blespoon of a highly polyunsatu
rated margarine, can be
substituted for one tablespoon of
melted butter.
Dairy products Select fat
free or low fat dairy products
skim milk and skim milk cheese
in place of whole milk products,
for example. Cut down on your
use of cream and sour cream.
Buy uncreamed or low-fat cot
tage cheese.
Egg yolks are the highest sin
gle source of cholesterol in the
average American diet. Egg
whites, however, are a good
source of protein, contain
no cholesterol, and can be
lused frequently.
Desserts Select desserts
low in fat, such as gelatin
desserts, sherbets, ice milk,
angel food cake and fruit.
Most fruits contain
little fat and no choles
terol, and are recom- I
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mended for low cholesterol meal
planning.
Reduce your consumption of
ice cream, and “rich” baked
goods, which normally contain
dried egg yolks and significant
amounts of saturated fats.
Breads and cereal based foods
Bread and cereal-based foods
are generally low in saturated fat
and cholesterol. Prepared cere
als, rice, macaroni, spaghetti and
flour are good examples. Egg
noodles should be used infre-
DAUPHIN (Dauphin Co.)
“Pets in Child Care” is the title
of the workshop being presented
by Penn State Cooperative Ex
tension. Child care providers
and interested parents can par
ticipate in the workshop at 7
p.m. to 9 p.m. on Thursday,
March 22, at PSU Capital Cam
pus, Olmstead Building, in Mid
dletown or Thursday, March 1,7
p.m. to 9 p.m. at the Ag and
Natural Resources Center, Dau
phin.
Jane A. Mecum, Penn State
Cooperative Extension Family
Living Agent in Dauphin Coun-
ty, says, “Young children learn a
great deal from observing and
helping care for a pet. But choos
ing the right pet to have in a
family child care home or center
is very important. A veterinarian
will suggest what pets are best in
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quently, as they contain choles
terol.
Soups and gravies Bouillon
type soups are best, as others
contain meat fat. When prepar
ing soup made with meat, chill it
and remove the fat, which will
rise to the top before reheating
and serving.
Make thickened gravy without
meat fat by blending a cup of
clear, defatted broth with the
thickening agent.
Pets In Child Care
a child care program and how to
avoid some of the common prob
lems involving pets.”
According to Jane Mecum,
child care providers will go in
side two child care programs and
visit with two veteran providers
who have pets in their program.
The program will also include
instructions on how to set up
and maintain an aquarium.
Child care providers can re
ceive two DPW training credits
for participating in the work
shop. Continuing Education
Credits (CEUs) are also avail
able.
For more information on the
program, support materials and
other services from “Better Kid
Care,” call Jane A. Mecum at
(717) 921-8803. Visit the Better
Kid Care Website at www.bet
terkidcare.psu.edu.
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