Breads, Cereals, Rice, Pasta, and Other Grains
Generally foods such as pasta, rice, cereals, breads and other grains and dry beans and peas are higher in fiber and starch and pretty low in calories in saturated fat than other foods. Except for some bakery breads and sweet bread products made with high fat butter, eggs and high cholesterol milk, these foods have no dietary cholesterol which make them great for a low cholesterol diet. Also, some good food choices are fruits and vegetables, naturally low fat low cholesterol breads and other foods in this group.
Foods from this group should be eaten in 6 to 11 servings every day. Remember to keep your carbohydrate intake below the maximum of 60 percent of total calories if you have high triglyceride levels and / or low HDL level. You can choose a diet where you substitute unsaturated fat for saturated fat, and has no more than 35 percent of fat.
When buying foods from this certain group there are certain things you should remember:
Choose whole grain rolls and breads often because these have more fiber than white breads
Remember that dry cereals are low in fat. Also, avoid or limit the high fat granola, muesli and oat bran
types that are made with nuts and coconut or coconut oil because this increases the saturated fat content. It is very important that you add fat free milk or at most 1 percent milk instead of buying whole or low fat (2 percent) milk to save cholesterol and saturated fat.
Use pasta and rice as entrees. Always hold the high fat sauces such as cheese, butter, and cream.
Limit sweet baked goods such as croissants, biscuits, muffins, pastries, butter rolls and doughnuts, since they are made with lots of saturated fat mostly from whole milk, eggs and butter. These are also high in cholesterol
Baked goods such as cakes and cookies, but also snacks like cheese crackers and some chips are often high in cholesterol and saturated fat. The best thing to do is limit the intake of sweets and snacks. Some low fat sweets and snacks to buy and use only now and then are listed below:
Angel food cake topped with either fresh fruit slices or fruit puree
Fat free or low fat pastries, cupcakes, cakes, brownies and cheesecake
Fat free or low fat cookies. This includes animal crackers, lemon or vanilla wafers, fruit or fig bars, devil’s food cookies and ginger snaps.
Frozen low fat or non fat ice milk, sherbet, sorbet, ice milk and fruit ices
Gelatin desserts – be careful at the whipped cream