SIMPLE WAYS TO REDUCE YOUR FAT IN TAKE AND EAT WELL

 SIMPLE WAYS TO REDUCE YOUR FAT IN-TAKE AND EAT WELL

·         *  Choose lean poultry and fish.

·         Remove all visible fat before cooking. Poultry skin may be removed either before or after cooking.

·         Broil or bake instead of frying.

·         Reduce serving sizes to two or three ounces and don’t take seconds.

·         Replace some meat with beans and grains.

·         Use skimmed  milk .

·         Choose lower – fat cheeses.

·         Substitute low – fat or non-fat cheese and yogurt for cream.

·         Steam vegetables and saute with one teaspoon of oil or less.

·         Use nonstick pans when cooking.

·         Season vegetables with herbs and spices instead of butter and sauces.

·         Experiment using less oil than is called for, you may however need to increase other liquids.

·         Avoid crackers, chips, cookies, and  margarines  made with hydrogenated oil, palm oil, coconut oil, or cocoa butter.

·         Eat plenty of fruits, vegetables, grains, bread, pasta, etc to fill you up.

·         Eat salads without lacing them with cream.

TO EAT WELL, DO THE FOLLOWING

·         Eat a variety of foods.

·         Balance the food you eat with physical activity to maintain or improve your weight.

·         Choose a diet with plenty of grain products, vegetables and fruits.

·         Choose a diet low in fat, saturated fat and cholesterol.

·         Choose a diet moderate in sugars.

·         Choose a diet moderate in salt and sodium.

·         If you drink alcohol, do so moderately.

·         Fruits and vegetables are key elements of a good nutrition. They contain lots of fiber, especially when eaten raw.

·         One easy way to improve your diet is to drink more water. If you drink other liquids, you can get by but  plain water is best.