Top Weight Loss Site

Thursday, April 19, 2007

Healthy Eating and Heart Tips

All of these steps are important to help you control your weight and lower your blood cholesterol. To begin, choose one step; move onto others when you are ready.

Reduce all added fats, especially saturated fat

  • choose more often: canola oil, olive oil, and flax oil, nuts and seeds, nut butters and soft margarine with non-hydrogenated fats
  • choose less often: butter, hard margarine, lard, shortening, creamy dressings and sauces and coconut milk
  • when cooking foods; broil, bake, grill, steam or microwave; avoid frying and deep frying
  • keep total amount of fat that you add to food and in cooking to 6 teaspoons per day

Eat a variety of vegetables and fruit every day

  • try fresh, frozen or pre-packaged fresh vegetable and fruit mixtures
  • add vegetables to salads, soups, stews, and stir-fries. Season with lemon juice, vinegar, low-fat salad dressings and dips
  • better choices include: dark green and orange vegetables such as broccoli, spinach, romaine lettuce, carrots, squash, and sweet potatoes
  • choose to eat fruit and limit intake of all fruit juices
  • add fruit to cereals, plain yogurt or enjoy on its own as a tasty snack or dessert

Eat more whole grain products

  • better choices include: whole grain breads and cereals, whole wheat pasta, brown rice, and barley
  • choose less often: white bread, white rice, granola, croissants, donuts, pastries, scones, biscuits and commercial muffins

Choose lower fat dairy products

  • better choices include: skim and 1% milk and yogurt, low fat cheese (less than 20% milk fat) and low fat sour cream
  • choose less often: regular cheese, whipping cream and sour cream

Select smaller, leaner portions of meat, poultry, fish and alternatives

  • eat 2-3 servings of lean choices each day (1 serving = deck of playing cards). Trim fat from meats and remove poultry skin
  • choose fish at least twice a week (fresh, frozen or canned in water)
  • instead of meat choose legumes such as chick peas, kidney beans, split peas, lentils, baked beans and/or soy products like tofu at least once a week
  • choose less often: bacon, bologna, salami, sausages, fatty cuts of meat, egg yolk and organ meats
  • limit egg yolks to 3 a week

Limit high fat snacks and desserts

  • better snack choices include: vegetables, fruit, whole grain crackers, and low fat dairy products
  • choose desserts low in fat such as fruit, low fat pudding, angel food cake, frozen yogurt and homemade baked goods (make with vegetable oil or non-hydrogenated margarine)
  • choose less often: chips, cheezies, chocolates, cookies, regular microwave popcorn, ice cream and commercial baked goods
For more tips and tricks on weight loss and a weight loss cardio workout just visit my website and be amazed.

Have a great day and God bless!

No comments: