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Ponstel (Mefenamic Acid)

Dairy products are excellent foods, but you must use them selectively. Use skimmed milk freely; it can be purchased from the dairy, or it may be made up conveniently and cheaply from dried skimmed milk. It contains all the protein of whole milk but almost no fat; it has the important minerals and vitamins, especially riboflavin; and much of the vitamin D is also present.
In some European countries (not the U.K.) and in the U.S.A. other alternatives are available. ‘Filled milks’ are prepared by skimming off the milk-fat and adding a vegetable oil which is low in saturated fat but rich in unsaturated fat. In many countries you can buy low-fat milk prepared by skimming off some of the fat. Both forms are somewhat ‘creamier’ to the palate than skimmed milk. Low-fat milk (with 1 per cent fat instead of 3 to 4 per cent) should be more freely available. Buttermilk is also low in fat.
Avoid milk substitutes such as ‘coffee creamers’, and ‘non-dairy fat’ (used in cake toppings and fillings) when these are made with coconut oil. Although this is a vegetable fat, 86 per cent of its fatty acids are saturated. Coconut fat is not acceptable in a cholesterol-reducing diet; nor is palm oil. Synthetic toppings may have more saturated fat than real ‘single’ cream (‘table cream’). The phrase ‘contains vegetable fat’ does not mean that the product is suitable for the prudent diet.
So the prudent dieter replaces ordinary full-cream milk by skimmed milk, low-fat milk or filled milk. Cream itself is, of course, rich in saturated fat and contains cholesterol (as do foods made from it). Put cream on your list of foods for occasional use only.
Where suitable liquid milks are unavailable, skimmed-milk powder is a convenient portable alternative which keeps well at room temperature. Skimmed or low-fat milks can be used in place of ordinary milk in cooking too.
Cheese made from whole milk is rich in saturated fatty acid (one third to two thirds by weight). Limit yourself to small helpings. But skimmed-milk (cottage) cheese can be eaten without restriction. Edam, Gouda, Mozzarella, Gruyere and Samsoe are hard or semi-hard cheeses which contain relatively little fat. Eat blue cheeses and Camembert less frequently; they are high in fat content. Cottage-cheese salad is a nutritious, protein-rich dish; consider having it at least once a week in place of a meat dish. Yoghurts and frozen yoghurts made from skimmed milk are low in fat. Use them freely. Yoghurt is a valuable replacement for cream in many recipes. Hence it is possible to continue to use many milk products freely, and there are good nutritional reasons for doing so.
Soft margarines are now available which contain far less saturated fat than butter and are rich in polyunsaturated fatty acids: particularly they contain the essential food substance, linoleic acid; this provides 50 per cent or more of the fat. Compare this with the content in hard margarine (about 10 per cent) and in butter (about 2 per cent). Unlike butter, soft margarines contain almost no cholesterol. Use a soft margarine in place of butter and hard margarines for spreading (thinly) and in cooking. Soft margarines are also suitable for baking. Choose a margarine which is made from corn oil, sunflower oil or safflower oil, and which contains a high percentage of linoleic acid. But avoid margarines which are described as ‘hydrogenated’. This hardening process reduces the amount of linoleic acid and increases the cholesterol-raising fatty acids. Read the label before you buy.

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