Reduce
Fat and Cholesterol
• Use
skim or low-fat milk and cheese made from skim or low-fat milk
• Cut back on the amount of fat you use in cooking
• Use water-packed tuna instead of oil-packed
• Choose lean cuts of meat
• Trim visible fat from meat
• Roast, bake, broil, or simmer meats and drain fat after cooking. Don't
fry
• Remove the skin of cooked poultry
• Use smaller amounts of meat and stretch it by serving in casseroles
with grains and vegetables
• In a dip or sandwich filling, replace all or part of the mayonnaise
with yogurt
• Serve Canadian bacon instead of regular bacon
• Use vegetable or peanut oils instead of solid shortening and use
margarine instead of butter or lard
• Try substituting egg whites in recipes calling for whole eggs
Control Calories
• Avoid overeating. Eat only when hungry and just until you're full.
• Moderation! Eat a variety of foods that you enjoy, but watch serving
sizes.
• Eat slowly and chew your food well. This allows you to realize you are
full before you overeat.
• Don't automatically have second helpings, unless it's a low-calorie
vegetable or fruit.
• Decrease your fat and sugar intake and your caloric intake will likely
decrease.
• Eat in a relaxed environment. It takes about 20 minutes after you
begin eating for your mind to realize that you are full.
Reduce Sugar
• Avoid high sugar foods - read labels for words like high fructose corn
syrup, dextrose, sucrose
• Use unsweetened canned fruit or fruit canned in its own juice.
• Try using less sugar in your favorite recipes
Reduce Sodium
• Decrease the amount of salt used while cooking
• Taste foods before you add salt
• Avoid high sodium foods - read sodium content on the labels
• Drain and rinse canned vegetables
Increase Fiber
• Eat whole grain breads, cereals, and pastas
• Eat more raw fruits and vegetables
• Nuts and seeds add fiber, but be aware of the additional calories
• Add bran (1 to 3 tablespoons) into your daily diet. Mix it with
cereals, casseroles, tuna salad, and muffins
Increase Calcium
• Eat two or more servings of calcium-rich foods every day.
• Examples: milk, cheese, yogurt, ice cream, cottage cheese, sardines or
salmon (canned with bones), dried beans, tofu, broccoli