FAT: The fat in the foods you eat can make you fat! While too much of any kind of fat can make you gain weight, small amounts of fats are needed for good health. These "better" fats are called polyunsaturates and monounsaturates. Polyunsaturated fats are found in vegetable oils such as corn, safflower, soybean and sesame. Monounsaturated fats are found in olive, canola and peanut oils, and in avocado. Small amounts of these "better" fats can be eaten daily. Saturated fats, sometimes called "bad" fats, are found in meats, dairy products and certain oils such as coconut, palm and palm kernel. "Bad" fats are also in margarine, vegetable shortening and processed peanut butter. All "bad" fats may promote poor cardiovascular health and should be avoided. Here are some practical suggestions for reducing the amount of fat that you eat in your diet. Eat daily from the "green light" section of food choices, while being more cautious with the "yellow light" foods. Consume "red light" food choices only rarely while following your weight-loss plan. CARBOHYDRATES: The word "carbohydrate" is a nutritional term for what is more commonly known as "starch" or "sugar." We need to eat a certain amount of carbohydrates because they provide calories or energy for the body. There are three major types of carbohydrates: complex, refined and simple. Complex or whole-grain carbohydrates are the ones we should eat for good health. They are relatively low in fat while rich in vitamins, minerals and fibers. Examples of complex carbohydrates are starchy foods such as potatoes, yams, corn, whole-wheat bread and pasta, brown rice, beans, peas and lentils. Refined carbohydrates include white bread, white rice, pasta, cookies, pies, cakes, and most baked desserts. It is best to avoid these types of carbohydrates in general because they are high in calories and low in essential nutrients. Simple carbohydrates are also known as "sugars." Some simple carbohydrates are good to eat such as whole, fresh fruits or small amounts of fruit juice. Other simple carbohydrates should be avoided while on a weight-loss program. Examples of these include white sugar, brown sugar, corn syrup, honey, maple syrup, molasses, malt syrup, jams and jellies. It is easy to overeat both refined and simple carbohydrates. Since the total number of calories is important while following a weight-loss regimen, it is recommended to limit these types of foods. Eat daily from the "green light" section, limit the foods from the "yellow light" section to once or twice a week, and mostly avoid the "red light" section while trying to lose weight.
INSTEAD OF... Cooking in butter or oil TRY... Chicken or vegetable stock, water INSTEAD OF... High-fat cream sauces TRY... Non-fat tomato-based sauces, salsa INSTEAD OF... Regular portion size TRY... Appetizer size INSTEAD OF... SautÚd, fried TRY... Grilled, steamed, poached, broiled (no butter), stir-fried INSTEAD OF... Sauces and dressings TRY... Order them "on the side" Potato salad, coleslaw 3-bean salad, cold salads with no added oil Butter, oils Non-stick cooking sprays, non-stick pots and pans INSTEAD OF... Cream soup TRY... Bouillon-based soup INSTEAD OF... Basket of bread on your table TRY... Ask for carrot and celery sticks At the salad bar: fried noodles, crumbled bacon bits, sunflower seeds, potato salad, soleslaw, avocado, olives, cheese
TRY... cauliflower, broccoli, green or red peppers, carrots, tomatoes, peas, beans, lentils, pineapple, melon
Edited by: NAOLEE at: 6/11/2008 (08:17)
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