DIET
If you are 15-20% overweight, you already do or soon may have major medical and mental stress problems.
Losing excess weight then maintaining a proper diet with healthy eating plus exercise will add more years to your life including an increase in energy and a heighten sense of self esteem.
Eat more of these foods which are lower in fat;
Dried beans, peas, and lentils whole grain breads, cereals and pasta, egg whites, a skim or nonfat dry milk, cheese made with skim or part-skim milk, such as mozzarella, parmesan, farmers', ricotta, or pot cheese, low-fat cottage cheese, low-fat yogurt, fish, poultry without the skin lean cuts of meat, such as round, sirloin, rump, and flank.
Eat Less of these higher fat foods;
Whole milk and foods made from whole milk, such as American, blue, cheddar, Monterey Jack, and Swiss cheese; high-fat meats, such as luncheon meats, sausages, knockwurst, bratwurst, hot dogs, ribs, corned beef, ground pork, and regular ground beef fried foods.
Also, eat less of these;
Coconut oil, palm oil, palm kernel oil, margarine and baked goods made from these oils, coffee whiteners and nondairy creamers made with these oils, vegetable shortenings, butter, lard made from animal fat shortening, cream, cream cheese, sour cream, bacon, fatback, fried pork skins, chitterlings, whole milk, cheeses made from whole milk, fat from meats and fat and skin from poultry.
Especially limit saturated fats in your diet. Substituting unsaturated fat for saturated fat may decrease your blood triglyceride level. You will need to read package labels to know which products contain saturated fats. These foods are high in saturated fat.
Use unsaturated fats (both polyunsaturated and monounsaturated) moderately. Remember, even though unsaturated fats are better than saturated fats, you still want a diet low in total fat.
Foods high in unsaturated fat are; canola oil, safflower oil, soybean oil, sunflower oil, olive oil, peanut oil, margarine made with these oils, mayonnaise, avocados, olives, almonds, cashews, pecans, peanuts, peanut butter, walnuts, pine nuts, sunflower seeds, pumpkin seeds
Avoid sugar and other high-sugar foods. This will decrease carbohydrates without decreasing other nutrients. Sugar in your food goes rapidly to your blood. When there is excess sugar in your blood, your liver may use it to make more triglycerides. Sugar also contains calories without other important nutrients. Eat less of these: sugar, brown sugar, powdered sugar, jam, jelly, preserves, honey, syrup, molasses, pies, candy, cakes, cookies, frosting, pastries, colas, soft drinks, punches, fruit drinks, and regular gelatin.
Avoid alcohol. Alcohol, even more than sugar may increase blood triglycerides. In addition, alcohol is high in calories and low in nutrients. Ask for sparkling water, or a diet soft drink instead of an alcoholic beverage.
Planning and Preparing Meals.
*Bake, broil, or roast meats instead of frying them.
*Remove any visible fat from meats and the skin from poultry before cooking.
*Add spices, herbs, lemon juice or vinegar to vegetables instead of rich sauces or gravies.
*Use a non-stick skillet without fat or use no-stick sprays.
*Cool and refrigerate stews and broth. Then remove the hardened fat before serving.
*Refrigerate meat drippings and skim off fat to make low-fat gravies.
*Serve more fish.
*Use less butter, margarine and other high-fat spreads on bread or vegetables.
*Use a skim or reconstituted nonfat dry milk for cooking.
*Cook with low-fat cheeses.
*Substitute low-fat yogurt or cottage cheese for all or part of the sour cream in recipes for sauces, dips or congealed salads.
*Use half yogurt/half mayonnaise in salad recipes.
*Substitute evaporated skim milk for cream. Evaporated skim milk or reconstituted nonfat dry milk can be whipped and substituted for whipped cream in certain recipes.
*Choose fresh fruits for dessert--they are naturally low in fat--instead of high-fat foods such as pies or cakes. When Dining Out
*Order low-fat appetizers such as fruit or vegetable juice, pasta with vegetables or tomato sauce.
*Select clear broth soups rather than cream soups.
*Ask that dressings and gravies be served on the side. Then use less of them.
*Order foods that are baked, broiled, poached, steamed, stir-fried, or roasted.
*Ask for a margarine instead of butter and use only a small amount.
*Drink sparkling water, unsweetened tea or coffee, or diet soft drinks instead of alcohol or other sweet beverages.
Nine tips to eat less fat.
Eat fewer fried foods. Stop frying and grilling instead boil, bake, poach, steam or roast.
Don't add butter, lard, margarine, dripping or oil to food during preparation and cooking.
Use spreads sparingly. Butter and margarine both contain the same amount of calories and fat.
Only low-fat spreads contain less.
Choose boiled potatoes instead of fries, chips or roasted.
Trim all visible fat from meat and remove the skin from chicken before cooking.
Eat fewer fatty meat products such as sausages, burgers. If you want to indulge, go for low-fat varieties and avoid frying them.
Use semi-skimmed or skimmed milk instead of whole milk.
Eat low-fat or reduced-fat varieties of cheese such as reduced-fat cheddar, reduced-fat mozzarella, goats' cheese or cottage cheese.
Eat fewer high-fat foods such as chips, chocolates, pies, cakes, pastry products, biscuits, white bread, pizza, avoid fast food and takeouts.
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