PRESCRIPTIONS
Healthy choices exist among local foods
By Amy Tousman
You just got the news from your doctor that your cholesterol is high. He wants you to shed a few pounds and follow a low-fat diet. Visions of Portuguese sausage and chicken katsu clogging your arteries keep running through your mind. Yet you wonder if life is worth living without these foods.
Most nutrition experts do not expect you give up all of your favorite foods in pursuit of better health. The key is to keep portions of fatty foods small and to eat them less often. These foods should be considered treats to be enjoyed occasionally, not staples of your diet.
Foods that are high in fat, especially saturated fat, can increase your risk of having a heart attack as well as adding inches to your waistline. Saturated fat is solid at room temperature; think of the fat in meats and butter.
Other fats, such as those found in nuts, avocados and olive oil, are actually good for your heart. This is also true of the type of fat found in fish. Even so, this is not a license to eat unlimited amounts of "healthy fats"
Most of your meals should contain a larger amount of whole-grain starches, fruits and vegetables than fatty foods. The fiber in these foods actually helps remove cholesterol from your body.
Lean meats (or vegetarian protein sources such as tofu) and low-fat dairy products are also useful in providing the nutrition our bodies need.
Each person's recommended fat allowance varies depending on their health history, weight goals, calorie intake and exercise habits.
Women who are trying to lose weight may want to keep their fat intake below 30 grams daily. This translates into six teaspoons of fat for the whole day. Men who want to shed a few pounds should shoot for 50 grams of fat or less per day. This equals 10 teaspoons of fat for the day.
This may sound like plenty, but not when you consider how much fat is hidden in foods.
For example, one chicken katsu plate with two scoops of rice and one scoop of macaroni salad contains 63 grams of fat, or 12.5 teaspoons of fat. Most of the fat is from the fried skin of the chicken and the mayonnaise in the macaroni salad. A typical loco moco has 16 teaspoons of fat. This is more than most people need in a whole day! The fat in this local favorite comes from the hamburger, egg and gravy.
Remember, the key to good health is balance. Eating a variety of foods with mostly healthy choices will increase your odds of having a longer life. Balance high-fat foods with low-fat foods. No foods need to be completely eliminated. So, go ahead and enjoy today's Mother's Day brunch!
Amy Tousman is a registered dietitian at Straub Clinic & Hospital Inc. and a member of the Hawai'i Dietetic Association.
Write: Prescriptions, 'Ohana Section, The Honolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column provides opinions and information, and is not intended to provide medical advice; you should consult your doctor.
