(mg - milligrams)
Infanta 0 to 6 month.
Children 6 months to 10 years
Adolescent males 11 to 18
6 mg
10 mg
12 mg
15 mg
10 mg
10 mg
30 mg
15 mg
Females 11 to 50
Adult males 19 and up
Adult females 51 and up
Pregnant women
Lactating mothers
It All Add. Up
A dollop of sour cream. A
burger with double everything.
A bag of chips while watching
the news. It all adds up to a diet
that may be higher in fat than
you intended, ay Mary Helen
Gunkier, registered dietitian
and staff nutritioni t for Total
cereal.
A good way to reduce the fat in
your diet i to ub titute some­
thing with le fat. Here are
way to do this at meal and
snacks throughout the day.
• Make cocoa with kim milk or
nonfat dry milk rather than
whole milk.
• Instead of a doughnut for
breakfast, have a bagel or ready­
to-eat cereal with lowfat milk
and juice.
• U e honey or fruit spread on
bread rather than butter or
margarine.
• Sub titute 2 egg white for 1
whole egg in an omelet.
• If you usually garni h chili
and Mexican di he with sour
cream, substitute a dollop of
plain nonfat yogurt.
• Have a turkey burger versus
a burger made from ground beef.
• Substitute evaporated skim
milk for the cream in oups and
maindishe .
• Order a baked potato rather
than French frie .
• Switch to nonfat frozen yogurt
from ice cream.
• Replace higher-fat cookie
with fig bar , ginger nap or
vanilla afer.
• Snack on pr tzel rather than
chips.
• When making pizza, use half
. the cheese called for in the
recipe.
• Have meat} 88 me I now and
then,u8ing dry bean8 aa your
protein ource.
• U e low-fat milk rather than
half and half in your coffee.
There are many other way to
make imple ub titution . The
. be t part of thi pproach to fat
r duction i that you might not
even t8 te a difter nee, con­
clude Gunkl r.
• •••••••• 18
Umlt 1 WIth. 10
Additional
. PUrchase.
ROLLED
Bone'e�s, Beef