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.
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
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
See a comparison of different
types of fat and cooking oils
Avoid overeating. Eat only when hungry and just until you're full.
Moderation! Eat a variety of foods that you enjoy, but watch serving
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
Eat in a relaxed environment. It takes about 20 minutes after you
begin eating for your mind to realize that you are full.
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
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
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