Eggs – Milk and Cheese in Your Low-Fat Cholesterol
Each egg yolk contains about 213 milligrams of cholesterol. It is a known fact that egg yolks are high in dietary cholesterol and they should be limited to no more than 4 yolks per week. This includes the amount of egg yolks contained in any processed foods or baked goods. Ask the bakery if the recipe uses whole eggs and check the label to see just how much cholesterol the food contains. Limit these types of foods just for some occasional triats.
You can substitute egg yolks with egg whites in your recipes since they have no cholesterol. In place of whole egg, you can also use a cholesterol-free egg substitute. You do not really have to worry about the taste since in many baked goods, you can not tell the difference.
Milk and cheese group
Just like high fat meats, regular dairy products that have fat are also high in cholesterol and saturated fat. 2 percent milk, ice cream and cheese are regular dairy foods that have a lot of fat. Even though it is important to limit the amount of regular dairy products, you should know that these products are an important source of nutrients. You should eat no more than 2 or 3 servings per day or non-fat or low fat dairy products. A small guide to buying nonfat and low fat dairy foods is listed below:
Rather than buying whole or 2 percent milk, but either fat free or 1 percent. Remember that 1 percent or fat free milk contain the same amount of calcium and other nutrients as whole milk, the only difference being that they have a smaller quantity of saturated fat and cholesterol.
Go for fat free, reduced fat, low fat or part skim cheese whenever you go looking for hard cheeses. It is recommended that you only chose those varieties that have 3 grams of fat or less per ounce.
When you are looking for soft cheeses, look for the low fat (1 percent or less), non fat cottage cheese, part-skim or light ricotta versions. Some of these cheeses have 3 grams of fat or less per ounce.
Choose lower sodium cheeses if you are watching your sodium intake. Compare the sodium intake content by reading the label of several cheese products.
Frozen dairy desserts
Remember to always buy frozen desserts that have a lower intake of saturated fat such as low fat frozen yogurt, ice milk, low fat frozen dairy desserts, sorbets, fruit ices and Popsicles.