Eating for Life

Use less saturated fat. While reducing your total fat intake, sub substitute unsaturated fat and oils for saturated fat in food preparation. For example, instead of butter, use margarine or vegetable oil. One teaspoon of butter can be replaced with equal portions (or less) of margarine or 3/4 teaspoon of vegetable oil in many recipes without affecting the quality. Saturated fat may be reduced even more if you want to experiment with recipes. Poultry without skin and fish are good choices because they are often lower in fat and saturated fat than many meats.

Use low-fat alternatives. Substitute 1 percent, skim, or , or reconstituted nonfat dry milk for whole milk. Use low-fat yogurt, buttermilk, or evaporated skim milk in place of cream or sour cream. Try reduced-calorie mayonnaise and salad dressing in place of regular. Choose lean meat. When you buy meat, choose lean cuts such as bee beef round, pork tenderloin, and loin lamb chops. Be sure to trim all visible fat from meat and poultry and remove poultry skin.

Use low-fat cooking methods. Bake, steam, broil, microwave, or , or boil foods rafter than frying. Skim fat from soups and gravies. Increase fiber. Choose whole grain breads and cereals. als. Substitute whole grain flour for white flour. Eat vegetables and fruits more often and have generous servings. Whenever possible, eat the edible fiber-rich skin as well as the rest of the vegetable or fruit. Use herbs, spices, and other flavorings. For a different way to y to add flavor to meals, try lemon juice, basil, chives, allspice, onion, and garlic in place of fats and sodium. Try new recipes that us less fat or sodium-containing ingredients, and adjust favorite recipes to reduce fat and sodium.

Eating Out

Choose the restaurant carefully. Are there low-fat as well as ll as high-fiber selections on the menu? Is there a salad bar? How are the meat, chicken, and fish dishes cooked? Can you have menu items broiled or baked without added fat instead of fried? These are important things to know before you enter a restaurant--fast food or otherwise. Seafood restaurants usually offer broiled, baked, or poache fish, and you can often request butter and sauces on the side. Many steak houses offer small steaks and have salad bars.