Low Fat Eating Rules

veggiesSwitch to 1% or nonfat milk and low fat cheeses (15% B.F or less). The lower the fat, the better for you.

Reduce your amount of butter, margarine, vegetable oils, lard, shortening, mayonnaise, and salad dressing because they are high fat items. Buy reduced-fat brands if you can.

Eat foods that are high in fiber to help you feel full. Whole grain cereals, legumes (lentils and beans), vegetables, and fruits are good sources of fiber that may help you feel full with fewer calories.

Look for low- fat recipes and try to reduce the fat in traditional recipes

Buy the leanest cuts of meat and eat only the 3 oz portion size as recommended

Choose lean meats and poultry. Bake it, broil or grill it. Vary your protein choices- with more fish.

Use a cooking spray instead of oil or butter to decrease the amount of fat when you cook.

Include more vegetables and fruits in your diet. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens.

Choose and prepare foods and beverages with little salt (sodium) and added sugars (caloric sweeteners).

Reduce the amount of goodies and snack items you buy. Pretzels and popcorn without butter are low- fat alternatives to chips.

Water is the most vital substance required by our body, whether we are on a diet or no diet at all. Since sugar contributes calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories and are low in nutritional value.