Best Tips for Making the Right Food Choices
Try low-fat products. Food
manufacturers have stripped the cholesterol from eggs
and siphoned the fat from cheeses,
cookies, salad dressings and sour cream. If you can't find a
substitute you like, stick with the real
thing but use it sparingly. Since'
light" or "low-fat" claims are often fanciful, you may want to
calculate the percentage of calories from fat in some of the
funds you buy and compare different brands.
Each gram of fat is
nine calories; multiply the number of fat grams in a serving by
nine and divide the result by the total calories.
• Stay clear of deep-fried food. Even the benefits of
zucchini or mushrooms are compromised when they're breaded and
• Trim visible fat from meat before cooking
and remove the skin from poultry. Bake, broil or roast meats
instead of frying them.
When you eat red meat, choose lean cut. They're full of flavor
when cooked in a stir-fry or marinated in herbs mixed with
tomato juice, vinegar, fat· free yogurt or wine. Most "light"
hot dogs till get two-thirds or more of their calories from fat
and even extra-lean broiled hamburger gets 57 percent of its
calorie from fat.
• Cook stews and soups a day early and chill,
then skim off any fat. Choose very flavorful ingredients so you
can reduce the portions of fatty foods in your diet. Try extra-
sharp cheddar on tacos, for example, or extra virgin olive oil
in salad dressing.
• Opt for milk and yogurt more often than
other dairy foods' they're richest in calcium.
• If you're trying to limit your sodium
intake, go easy on condiment, such as soy sauce, steak sauce or
catsup, a well as pickle, olive, processed meats and most
cheeses and canned soups. Put canned tuna or canned vegetable in
a colander and give them a two-minute shower to remove sodium.
Flavor foods with herbs, spices or lemon juice, and cook with
Eat fruits and vegetables with their skins and peels intact for
more fiber, and cook them minimally to preserve nutrients and
• Keep cut raw vegetables in water in the
refrigerator for snacks.
• Add shredded carrots, tomatoes or bean
sprouts to sandwiches.
• Put vegetables into casseroles, soups,
salads and pasta.
• Add sliced fruits to cereals, frozen
yogurt, plain yogurt, pancakes and other foods.
• Choose brown rice
and whole-grain breads cereals and pasta for extra vitamins,
minerals and fiber.