THE BASIC GOOD STUFF: A good balanced diet includes a selections of vegetables, fruits, whole grain breads and cereals, low fat dairy products, poultry, fish, lean meat, dry beans, and peas. By eating a variety of these products, you assure yourself of a healthy diet that avoids too much fat, saturated fat, cholesterol, and salt, and is high in fiber, starch, and protein. The achieve the above goals, you should think about eating more of the folowing foods. LOW-FAT MEAT, POULTRY, AND FISH
Lean cuts of meat trimmed of fat (round tip roast, pork tenderloin, loin lamb chop) poultry without skin, and fish cooked without breading or fat added. LOW-FAT DAIRY PRODUCTS One percent or skim milk, buttermilk, low fat or non fat yogurts, lower fat cheeses (part skim ricotta, pot and farmer), ice milk, and sherbet. DRY BEANS AND PEAS All beans, peas, and lentils - the dry forms are higher in protein. WHOLE GRAIN PRODUCTS Breads, bagels, and English muffins made from whole wheat, rye, bran, and corn flour or meal; whole grain or bran cereals; whole wheat pasta; brown rice, and bulgur. FATS AND OILS HIGH IN UNSATURATES Unsaturated vegetable oils (such as canola oil, corn oil, cottonseed oil, olive oil, and soybean oil) and margarine; reduced calorie mayonnaise and salad dressings. USE SMALL AMOUNTS OF FAT AND FATTY FOODS There are numerous ways to cut down on fat. Decrease portions of high fat foods such as rich desserts, untrimmed and fatty types of meat, fried foods, and especially, breaded foods. When you use margarine, mayonnaise, or salad dressing, use half as much as usual. When you saute or stir fry, use only ½ tsp of fat per serving. USE LESS SATURATED FAT While reducing the total consumption of fat, substitute unsaturated fats and oils for saturated fat. Instead of butter, use margarine or vegetable oil. One teaspoon of butter can be replaced with equal portions of margarine or ¾ tsp of vegetable oil in many recipes without affecting quality. Use poultry without skin and fish as a main meal as they are usually lower in fat and saturated fat than most meats. USE LOW FAT COOKING METHODS Bake, steam, broil, microwave, or boil foods rather than fry. Skim fat from soups and gravies. USE HERBS, SPICES, AND OTHER FLAVORINGS For a different way to add flavour to meals, use lemon juice, basil, chives, allspice, onion, and garlic in place of fats and sodium. Origin: Household Hints + Formula's by Erik Bruun Shared by: Sharon Stevens, Aug/95.
Submitted By SHARON STEVENS On 10-13-95
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