New Year's Resolutions
| Every day ways to cut back on fat 01/03/09 |
The amount of fat you eat will vary from day to day. Some meals and some days will be higher in fat. That's okay. Even high fat meals can be in keeping with healthy eating as long as you balance higher fat meals or days with some lower fat meals or days, and consume the "good" fat such as olive, canola, and peanut oil. Also adding omega-3 fats is a good way to make fats "heart healthy".
It is the average intake of fat over the course of weeks and months that is important, not the fat content of every food and meal you eat.
Ways to Cut Fat
You drink 1 glass of whole/homo milk a day.
Switch to 1% milk and cut out 6g of saturated fat.
When you make a sandwich you butter or spread margarine lightly on the bread and use mayonnaise with the filling as well.
Omit the butter on the sandwich and cut out 4g of fat (1 tsp. of butter/margarine). Use light mayonnaise, instead or regular mayonnaise and cut out an additional 6g of fat.
You buy lean meat but you like a generous portion......about 6oz of cooked meat for dinner.
Reduce the portion size to the recommended 3 oz and cut out about 9g of fat for beef and pork and 5g of fat for poultry.
You only drink 2 cups of coffee a day but you like double cream in both.
Switch to 2% milk and cut out about 6g of fat. Think about what this means if you drink more than 2 cups of coffee
Everyone at your house loves pizza and you order one in once a week.
Choose a vegetarian pizza with single cheese instead of pizza with the "works" and extra cheese, and cut out 13g of fat for every 2 slices. The best "meat" pizza choice is Canadian bacon.
You like a croissant sandwich for lunch.
Choose almost any other bun and cut out at least 9g of fat
Marany Yates, Registered Dietitian | |
Start the New Year with a Committment to Healthier Eating
by Gail M. Davis
Forget resolutions that you don't keep! Vow to make a commitment to healthier eating instead. With one goal in mind-healthier eating habits-you can knock out many of the tired, worn out solutions you used to recycle year after year.
Notice that two of the most popular resolutions, weight and exercise, aren't mentioned here. Not because they're not important-they're certainly are; but by focusing on just one thing-healthier eating habits, you can change your life in gradual ways that will eventually encompass every aspect of personal wellness!
Learn to make small changes. Start by buying lower-fat versions of your favorite dairy products and condiments, such as mayonnaise. If skim milk is too unappealing to you at first, then start with 2. An easy way of doing this is to mix the different types and gradually mix in more and more of the lower fat version. Soon, you won't be able to tell the difference!
When given a choice, purchase whole-grained products. Whole-grain breads and pastas have come a long way since first being introduced and are delicious as well as nutritious! Again, if you have trouble making the switch, use a combination of both until you're ready to switch for good.
Fruits should be a major part of your healthy diet. An easy way to get in most of your daily fruit requirements is to have a smoothie as a meal replacement or healthy snack! Whether you call them smoothies, weight loss shakes, or protein shakes, they're delicious, filling, and highly nutritious! The best ones are made at home in your own blender. Mix a cup of skim milk, a half-cup of fat-free plain yogurt, fresh or frozen fruit, and an optional scoop of your favorite whey protein powder, and blend with ice!
Vegetables are another important requirement for healthy eating. You can easily add vegetables to your diet by having a small salad each night with your dinner. Get in your daily heart healthy oils by using two teaspoons of olive oil with your favorite vinegar or lemon juice for dressing. Try unusual fresh vegetables or stick with your frozen favorites. Both will work. Most vegetable servings consist of a half-cup, so it's not necessary to eat large amounts, but variety is important! Making a big pot of vegetable soup is an easy way to get in your recommended servings, and eating soup is a great weight loss strategy too!
While reviewing your new healthy eating plan, don't forget to eat plenty of lean protein! Try to have at least three ounces of lean protein at every meal. Protein and fiber are the two nutrients that keep you full and satisfied the longest. By eating more fruits, vegetables, and whole grains, your fiber intake will dramatically improve. Be sure to add plenty of water to stay hydrated and flushed.
Drastically limit the amount of sugar you consume. Sugar is the one food product that provides absolutely no health benefit to the body. When you crave sweetness, try a piece of fruit or a piece of gum first. If you must eat sweets, then eat small amounts infrequently. The same applies for sweet drinks. The more sweet things you consume, the more you crave.
Once you make these minor changes in your diet, you'll find that you quickly look and feel better. You'll be satisfied with less food, happier with the numbers you see on the scale, and have more energy to be more active. You'll quickly realize that you can make huge improvements in your overall health, just by eating a healthier diet.
Gail M. Davis provides additional tips to help youeat healthy and improve your overall wellness on her website. Look for healthy recipes, food and exercise logs, and diet and fitness advice at Easy Weight Loss Tips.
