The Bethlen Home Messenger, 1993-1994 (1-3. szám)

1994-03-01 / 2. szám

American Heart Association^

Frying Food May Not Be Best Answer, AJHLA Says

Why fry?

Before you answer, think about a fact of frying: Like a sponge, food absorbs more fat when it is fried in a lot of oil, shortening or lard. That can add total fat, saturated fatty acids and cholesterol in your diet. That could

contribute to obesity and high blood cholesterol,

risk factors for heart disease. And that’s not good. Cardiovascular disease, America’s No. 1 killer, claims more than 923,000 lives a year.

The American Heart Association recommends you limit total fat intake to less than 30 percent of the calories you eat each day. Your saturated fat intake should be less than 10 percent of total calories. Cholesterol intake should be no more than 300 milligrams per day.

It may be easier to stay under these limits if you cook other ways. For example, you can bake, braise, broil, grill, roast, steam and microwave. These methods are healthier because they help retain vitamins and minerals and keep fat and calories to a minimum.

Still want to fry? If you do, then at least eat fried foods less often and in smaller portions. And keep these tips in mind:

• Fry smaller amounts of food at a time at higher

temperatures. Your food will cook quicker and not soak up as much fat.

Stir-fry or pan-fry. The high heat and less oil means less fat is absorbed. Oven-frying is another good method. Use a wok or nonstick skillet.

Spray your pan or skillet with vegetable oil spray. Be sure you follow directions on the can and don’t use spray near an open flame.

Use oils such as canola, corn, safflower, sunflower seed, sesame seed, soybean and olive. They have less saturated fatty acids.

• Use vegetable margarine instead of lard or butter, selecting those that have less than 2 grams of saturated fat per tablespoon.

• Use low-fat breading.

• Drain your food on a paper towel. That soaks up extra fat.

• Remove skin and visible fat before cooking poultry and meats.

For more information, contact your local American Heart Association or dial 1-8ÍXLAHAUSA1 (1-800-242-S721).

©1993, American Heart Association