Food for Thought...Tips for Cutting Down on Fat in Your Diet

Cutting down on the amount of fat in our diets is one of the U.S. Dietary Guidelines, and it can help reduce our risk for heart disease and certain types of cancer. It is re-commended that no more than 30% of our calories come from fat. Since the average American diet is about 37% fat, most of us would benefit from cutting down. But where is the best place to start? Identifying the "extra" foods you eat that are high in fat and low in nutritional value is a great way to begin decreasing the fat content of your diet. As you get older, your metabolism slows down and you need fewer calories. You still need the same nutrients you needed earlier in life, though, so getting the most nutrients for your calories becomes especially important.

Foods in this "extras" category include many desserts, snack foods, and spreads or toppings. Check the nutrition label on the food to see how much fat it contains. Fat will be listed in grams. A person eating 1600 calories a day should eat less than 53 grams of fat; if you eat 2100 calories, 70 grams of fat is your guideline (divide your calories by 3 and cross off the last number). Be sure to check the serving size which is listed on the label. What you consider a serving may not be the same as what the manufacturer lists!

It is not necessary to omit all high fat foods from your diet. It may be enough for you to decide to keep your serving size small. Half a bag (5 oz.) of potato chips has about 50 grams of fat -- almost an entire day's worth! Limiting your portion to a 1-oz. serving would be 10 grams of fat -- a much more manageable amount to work into your day. Another idea is to find a lower fat food as a substitute, in this case, possibly air-popped popcorn or lightly salted pretzels, both of which are low in fat.

Desserts are another area where the calories outweigh the nutrients. One piece of double crust apple pie (l/6 of a pie) has about 20 grams of fat, which is equal to 4 teaspoons of butter or margarine. You might want to consider making your pie with just a bottom crust, or try a new fruit dessert recipe. Serving fresh fruit for dessert is also a practical and nutritious alternative (not to mention easy!).

Taking one or two simple steps to cut down on the amount of fat in your diet is something you can do for your health. Focus first on foods that are high in fat, but low in other nutrients -- the extras like snacks and desserts. Making changes gradually is the key to successfully lowering the overall fat content of your diet.

Low-Fat Apple Crisp*

4 cups sliced apples (about l l/2 lbs. apples)
1 tablespoon lemon juice
2 tablespoons flour
6 tablespoons brown sugar
l/4 cup water
2 tablespoons margarine, melted
l/2 cup rolled oats
l teaspoon cinnamon
Vegetable oil cooking spray

Peel apples if desired; however, unpeeled apples will provide more fiber. Toss apples with lemon juice, flour, and 2 tablespoons of the brown sugar. Pour into 1-quart baking dish that has been sprayed with vegetable oil cooking spray. Add water. Combine margarine, remaining sugar, rolled oats, and cinnamon. Spread over the apples. Bake in conventional oven at 350 degrees for 25 minutes OR use microwave-safe dish and microwave on high for 8-10 minutes until apples are tender. Makes 4 servings.

Nutrition Analysis Per Serving (l/4 recipe):

Your Resources

Coping With Low Returns On Investments

During days of double digit inflation, older investors became accustomed to high interest rates from conservative investments such as certificates of deposit and money market accounts. As the economy has forced interest rates down, investors are looking for ways to cope with lower returns.

After retirement, the average couple with income in excess of $20,000 has income from the following sources: investment income (34%), employment earnings (24%), Social Security (22%), private pension from employer (8%), and miscellaneous (2%).

Investment earnings make up the largest share of retiree income. A drop in earnings means looking for ways to balance income and outgo. Investors can look for ways to adjust their level of living downward or increase investment returns.

According to the 1992 consumer expenditure survey, the expenses of the average consumer over age 65 are as follows:

How does your spending compare to that of other consumers? If your expenses exceed your income, look for ways to reduce expenses. If your net worth is relatively low, consider ways to cut spending before risking money in investments that have the potential to deplete your principal dollars.

If you need assistance in looking for ways to decrease expenses, a consumer credit counselor can help you set up a plan for balancing income and outgo. For your nearest Consumer Credit Counseling Service office, call 1 (800) 388-CCCS (388-2227).

When looking for ways to increase investment earnings, know your investment objectives and stick with them. No one will care for your money like you do. Use these criteria to evaluate investment products before you commit your money.

1. Safety of principal - Will the principal dollars you invest remain intact? If you invest a dollar will you get that dollar back? How much risk are you willing to take with your principal dollars?

2. Liquidity - How easily can your investment be converted to cash without loss?

3. Marketability - Is there an active market to trade your investment?

4. Return on money - Do you need current income or capital growth?

5. Size of investment unit - Is there a minimum or maximum amount that you have to invest? Do you make a one-time contribution or do you have to invest over a period of time?

6. Tax consequences - Will your investment earnings be taxed as ordinary income, be tax-exempt, or be tax-deferred? Is there a penalty for early withdrawal?

Your Relationships

Making Friends for Life

Friendships, particularly outside our family, are important for a full life. Friends provide emotional support, share experiences, and can reminisce with us about the past. It has even been shown that people with a supportive circle of friends live longer!

But we can't afford to take friends for granted. The longer we live, the more likely it is that friendships will be lost or we will see certain friends less often. We or others may move, be limited by poor health, or die.

Someone once said that as we grow older we need to "re-people" our lives. The following suggestions may help you re-people your life if your circle of friends is becoming smaller than you would like:

• Make friends with people of all ages: children and youth, young parents, and the middle aged, as well as those your own age. Share your outlook on life and learn from theirs as you interact in the neighborhood, in local organizations, and in your religious community.

• Link up with organizations where people share your interest. How about a garden club, a political organization, a choral group, a walking club, a woodworking class, or a sewing group?

• Keep up with important local community issues and needs. Your interactions can then focus on these topics instead of aches and pains.

• Volunteer with others who have similar concerns about local needs, such as the library, schools, the hospital, or a local nursing home.

• Do you have a dog? Would you like to have one? Taking dogs for walks often opens conversations with others. You might even join a dog club! A pet can be one of the best friends an older person can have, too!

Be willing to take the first step toward friendship. If you feel awkward, ask those you meet questions about themselves. Most people find it easy to talk about themselves, and you'll soon discover those who are on your wave length.

Whatever avenues you take to make new friends, be patient. Budding friendships need time to develop.

Having physical limitations that reduce your mobility may require special effort to meet new people:

• Offer to call and check on homebound people on a regular basis.

• Ask local volunteer or religious organizations how you could help from home.

• Write letters to friends and relatives regularly. Think about those who are going through a difficult time. Write them letters of support and encouragement.

• Check into intergenerational programs sponsored by a 4-H club, scouts, or schools. Leaders may especially want the young people to have contacts with older adults. Your skills and experience are valuable!

• Ask if your community has special transportation services that would fit your needs. This assistance could help you stay involved with old friends and make new ones.

An Equal Opportunity/Affirmative Action Organization Committed to a Diverse Work Force

DP-CFR-016 January 1993

Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, The University of Georgia College of Agricultural and Environmental Sciences and the U.S. Department of Agriculture cooperating.

Gale A. Buchanan, Dean and Director