Eating for Life

The key is following a Choose More Often approach. It doesn't esn't mean giving up your favorite foods. It means taking steps to choose more often foods that are low in fat and high in fiber. For example, if you enjoy eating steak, choose a low-fat cut such as round steak, trim off the excess fat, broil it, and drain off the drippings. Pizza? To try a low-fat version that is rich in fiber, use a whole-grain English muffin or pita bread topped with part-skim mozzarella, fresh vegetables, and tomato sauce. And cookies or other desserts? In many recipes you can reduce the fat, and substitute vegetable oils or margarine for butter. To increase fiber, use whole wheat flour in place of white flour. Here's how the Choose More Often approach works: rks: Choose More Often: Low-fat meat, poultry, fish fish Lean cuts of meat trimmed of fat (round tip roast, pork tenderloin, loin lamb chop), poultry without skin, and fish, ish, cooked without breading or fat added. Low-fat dairy products ucts 1 percent or skim milk, buttermilk; low-fat or nonfat yogurt; lower fat cheeses (part-skim ricotta, pot, and farmer); ice milk, sherbet. bet. Dry beans and peas peas All beans, peas and lentils--the dry forms are higher in pr protein. . Whole grain products ucts Breads, bagels, and English muffins made from whole wheat, r rye, bran, and corn flour or meal; whole grain or bran cereals; whole wheat pasta; brown rice; bulgur. r. Fruits and vegetables bles All fruits and vegetables (except avocados, which are high i in fat, but that fat is primarily unsaturated). For example, a apples, pears, cantaloupe, oranges, grapefruit, pineapple, peaches, bananas, carrots, broccoli, Brussels sprouts, cabbage, kale, potatoes, tomatoes, sweet potatoes, spinach, cauliflower, and turnips, and others.

Fats and oils high in unsaturates ates Unsaturated vegetable oils, such as canola oil, corn oil, co cottonseed oil, olive oil, and soybean oil, and margarine; reduced-calorie mayonnaise and salad dressings. . To assure an adequate diet, choose a variety of foods daily aily including selections of vegetables; fruits; whole-grain breads an cereals; low-fat dairy products; poultry, fish, and lean meat, dry beans and peas. Here are some tips for following the Choose More Often approach in three important areas: grocery shopping, food preparation, and eating out.