European Stars and Stripes (Newspaper) - October 24, 1977, Darmstadt, Hesse                                Modern living monday october 24, 1977 the stars and stripes Page 19 daily fat and cholesterol food score How of use this Chart for each portion of fax containing foods consumed during a Day record the appropriate score. The goal is to keep your daily total score to 10 or less. Egg l Waffle 1 piece French Toast 1 slice pancakes two 5-Inch egg substitute / cup above items made with egg substitute and 0 or -1 fat or Oil fat and Oil foods score 5 2 2 2 -1 -1 butter 1 Teaspoon 2 French Fries 20 pieces hash Browns cup breaded Fried vegetable cup 2 regular Margarine 1 Teaspoon 1 Bacon fat or lard 1 Teaspoon Bacon 1 slice 1 Cream or cheese sauce 2 Tablespoons 1 peanuts or mixed nuts 2 ounces 1 shortening 2 Teaspoons 1 Chicken fat 2 Teaspoons Gravy of beef or pork fat drippings 4 Tablespoons 1 Gravy of poultry drippings 8 Tablespoons 1 potato or Corn chips 20 pieces 1 Margarine with polyunsaturated to saturate ratio of 2 1 1 Teaspoon 0 salad oils soy Peanut Olive or blends 1 Teaspoon 0 Mayonnaise or salad dressing 1 Tablespoon 0 Margarine with polyunsaturated to saturate ratio of More than 2 1 1 Teaspoon -1 salad Oit Corn or safflower 1 Teaspoon -1 walnuts 8 halves -1 Sunflower seeds 1 ounce -1 Dairy foods and substitute whole milk 1 cup 3 cheese 1 ounce ice Cream cup Yogurt from whole milk 1 cup 3 2% milk 1 cup 2 Yogurt of part skim milk 1 cup 2 creamed cottage cheese cup sour Cream 1 Tablespoon 2 99% fat free milk 1 cup 1 milk sherbet 1 cup ice milk cup 1 Cream soups 1 cup 1 chowders a cup no Dairy Coffee whiteners 2 Tablespoons liquid or 3 Teaspoons powder. 1 pressurized whipped Cream or whipped toppings 1 heaping Tablespoon 1 Light Cream or Light sour Cream 1 Tablespoon 1 skim milk 1 cup 0 Buttermilk of skim milk 1 cup 0 Low fat or uncreated cottage cheese cup 0 no Dairy polyunsaturated Coffee Whitener 2 Tablespoons 0 Bjk a goods dessert Sand syverts score Cream or whipped Cream pastries and desserts 4 custard Rice or bread puddings cup 4 pies Cream custard pumpkin Chiffon danish or butter pastries 4 cheese cake 4 Pound cake or All butter cakes 4 sponge cake or Jelly Roll 4 doughnut 2 Sweet Roll or Coffee cake 2 fruit pies or turnovers frosted cake or Cupcake puddings cup 2 chocolate Candy bar muffin or Coffee breads 1 Brownie or bar cookie 2-Inch Square 1 Rich cookie t Large or 2 Small 1 pie crust 1 biscuits 1 Large or 2 Small 1 a frosted cake or Cupcake fudge or butterscotch sauce 2 Tablespoons 1 Rich snack crackers 1 dozen 1 any of above items made with 0 foods 0 any of above items made with -1 foods -1 meat and meat substitutes highly fat streaked beef pork Lamb Ham or Canadian Bacon 2-3 ounces 6 hamburger cold cuts sausages frankfurters Tongue 2-3 ounces 6 liver or liver spread 2-3 ounces 6 slightly lat streaked beef pork Larne Ham. Canadian Bacon with visible fat trimmed 2-3 ounces 4 lean ground beef meatballs or meatloaf 2-3 ounces 4 breaded and Fried meat Chicken or shellfish 2-3 ounces 4 italian meat sauce 2-3 ounces 4 very lean fat trimmed beef pork. Lamb Ham or Canadian Bacon 2-3 ounces 2 boiled shrimp or shrimp salad 2-3 ounces 2 breaded and Fried fish 2-3 ounces 2 Ham salad i cup 2 Chicken or Turkey 2-3 ounces 1 fish or shellfish except shrimp 2-3 ounces 1 Chicken Turkey or tuna salad cup 1 Peanut butter 4 Tablespoons 1 Macaroni and cheese 1 cup 5 pizza a of 10-Inch pie or / of 14-Inch pie 5 lasagna 6 cup 5 creamed main course 1 cup 5 beef hash 1 cup stews 1 cup 5 Chili 1 cup Spaghetti with meat sauce 1 cup 5 american chop suey 1 cup 5 meat pies 5 commercially prepared based on data from University of Minnesota Laboratory of physiological Hygiene new York times by Jane e. Brody new York times he High fat american Way of eating is under going a slow but certain change. As increasing numbers of americans have become calorie and cholesterol conscious millions have switched to leaner cuts of meat and Low fat milk products and replaced lard butter and Bacon fat with Margarine and vegetable oils. Many food producers now Cater to such trends by advertising their wares As Low cholesterol or High in  but unsuspecting Consumers unaware of the precise interrelationships Between dietary fats and cholesterol and their effects on the artery clog Ging disease arteriosclerosis can be easily fooled by such Labelling. In fact Many who think they Are doing their hearts a favor by buying certain vegetable fats May be accomplishing Little or nothing and some May actually be Hurt ing rather than helping. Others needlessly avoid foods that in truth Are not hard on the cardiovascular system. Still others choose substitute foods that Are actually worse than what they have Given up. This confusion is fostered by the fact that manufacturers Are prohibited from making health claims on food packages. Although the role of dietary fats and cholesterol in heart disease remains controversial Many Independent scientific and medical experts Are convinced that switch ing to a lower fat diet is sensible and potentially life saving. Several recent studies suggest that even a relatively late in life switch can at least partly reverse arte rial clogging and reduce the risk of premature death from heart disease. To make such a switch in an intelligent and nutritional fashion it is helpful to know what kinds and amounts of fats Are in the various foods you eat and what effects these fats have on the cholesterol that courses through and eventually clogs your blood vessels. Fats play an important role in human nutrition. They help to form cell membranes Aid in the absorb Tion and transport of fat soluble vitamins a a e and k and prevent deficiency symptoms by Supply ing essential fatty acids that the body cannot Manu facture. Dietary fats make foods More palatable by enhancing flavor and texture and produce feelings of satiety by turning off gastric juices. Since they Are absorbed by the gut Over a period of four to six hours far More slowly than proteins or carbohydrates they help to reduce hunger Between meals. Fats also Are a concentrated source of calories Energy nine per Gram As opposed to four per Gram from protein and carbohydrates and when absorbed fats become the primary source of re serve fuel. Cholesterol a waxy alcohol is also essential to the body used to make cell membranes and steroid Hor Mones. But after six months of age the body can synthesize All the cholesterol it needs from other substances and so very Little or none is needed in the diet. Fats Are made up of three types of fatty acids Satu rated monounsaturated and polyunsaturated deter mined by How Many places exist on the molecule for additional atoms of Hydrogen. A fatty acid that has no room for More Hydrogen is called saturated one which can take two More Hydrogen atoms is monounsaturated and one that has room for four or More additional Hydro Gen atoms is polyunsaturated. Animal fats generally have a High proportion of Satu rated fatty acids butterfat 59 per cent beef fat 54 per cent Chicken fat 44 per cent pork fat 40 per cent. In addition All animal fat contains cholesterol. By contrast vegetable oils have no cholesterol. Most vegetable oils Oil merely Means fat that is liquid at room temperature with the word fat reserved for those that Are solid Are relatively Low in saturated fatty acids safflower Oil 11 per cent Corn Oil and sesame Oil 14 per cent soybean Oil 15 per cent Olive Oil 16 per cent Peanut Oil 20 per cent cottonseed Oil 29 per cent. However two commonly used vegetable fats Are highly saturated and solid at room temperature Coconut Oil 92 percent and Palm Oil 53 percent. Two vegetable oils predominate in monounsaturated Peanut Oil 45 per cent and Olive Oil 69 per cent. The vegetable oils referred to As High in polyunsaturated Are cottonseed Oil 52 per cent soybean Oil 58 per cent Corn Oil 60 per cent Sunflower Oil 70 per cent and Sal Flower Oil. 78 per cent. Sesame Oil is 43 per cent polyunsaturated and 43 per cent monounsaturated. In animal fats however the poly Naturale Content is generally Low Chicken 27 per cent pork 14 per cent butter 4 per cent and beef 2 per cent. But in fish which is lowest in total fat 44 per cent of the fat is polyunsaturated. The vegetable oils Low in polyunsaturated Are Olive 15 per cent Palm 10 per cent and Coconut Only 2 percent. What if any difference does All this make the Pru Dent diet recommended by the american heart association and other health organizations contains no More than 30 to 35 per cent of its calories As fat compared to the 40 to 45 per cent of calories consumed As fat currently by the average american with a ratio of saturated to polyunsaturated fats of at least 1.1. The prudent diet also limits cholesterol intake to 300 milligrams per Day half of what the average american currently consumes. As far As nutrition is concerned saturated lats Are not needed in the diet polyunsaturated Supply continued on Page 20