The Low-Fat Trap
Low- and nonfat foods help us lose weight - or maintain our desired weight, right?

Not always. Often, they do just the opposite. That's because we fall into the trap of eating more and larger servings of these low- and nonfat foods. We forget that a food with little or no fat can still pack plenty of calories.

We should also stop substituting more and more low-fat stuff for nutrition-filled foods (grains, fruits, vegetables, and lean protein), so our diets don't become calorie-heavy and nutrient deficient.

Best strategy: Eat according to the food guide pyramid, and when you just have to have that special treat, make it a low- or nonfat version - and pay attention to the serving size.

GRAMS OF FAT ALLOWED PER DAY
Daily calorie intake	15%	20%	25%	30%
1,200	20	27	33	40
1,400	23	31	39	47
1,600	26	36	44	53
1,800	30	40	50	60
2,000	33	44	56	67
2,200	36	49	61	73
2,400	40	53	67	80
2,600	43	58	72	87
2,800	46	62	77	93
3,000	50	67	83	100
Note: 20% to 25% fat intake is considered ideal.

Cholesterol "101"

Cholesterol travels in the blood as part of a package called "lipoproteins." The two main types are:

• LDL (low-density lipoprotein), or "bad" cholesterol - it should be 130 or lower.
• HDL (high-density lipoprotein), or "good" cholesterol - it should be 60 or higher.

LDL is bad "because it clogs blood vessels" and increases the risk of heart disease. Saturated fats will increase your LDL levels.

HDL, on the other hand, removes cholesterol from the blood. Regular exercise and not smoking are the best ways to increase HDL levels.

Total blood cholesterol levels should be 200 or lower.

'NO CHOLESTEROL': Ignore these labels Just because a package label shouts, "No cholesterol" does not mean the food is good for you. You'll have to read the ingredient label for the facts. That's because dietary cholesterol (the cholesterol in our food) is not the main culprit in raising total blood cholesterol levels. The primary culprit in raising total blood cholesterol levels is saturated fat. So food that has "no cholesterol" in it can still raise your blood cholesterol level if it contains saturated fats. These may be tropical oils, or they may be hydrogenated vegetable oils - the hydrogenation process creates saturated fats and trans-fatty acids - both of which can have a negative effect on blood cholesterol levels.

FOODS THAT CAN INCREASE YOUR TOTAL BLOOD CHOLESTEROL LEVEL... High in Saturated Fats FROM ANIMALS: Fatty, red meats (beef, pork, lamb). Poultry skin. Beef or chicken fat/Lard. Butter. Cream, whole & 2% milk. Ice cream. Cheese. FROM PLANTS: Tropical oils (often found in processed/packaged foods). Hydrogenated or partially hydrogenated foods, like margerine and vegetable shortening (also found in baked/processed foods).