Healthy Eating Ideas
Reduce Fat and Cholesterol
• Use skim or low-fat milk and cheese made from skim or low-fat milk.
• Use water-packed tuna instead of oil-packed.
• Choose lean cuts of meat such as sirloin or top round roast.
• Trim visible fat from meat. Remove the skin of cooked poultry
• Roast, bake, broil, or simmer meats and drain fat after cooking. Don’t fry anything!
• Use mustard and low fat mayonnaise on sandwiches.
• Choose Canadian back bacon instead of regular side bacon.
• Cook with less oil. Be sure to use heart healthy oils such as olive, canola and peanut oil.
• Choose non-hydrogenated margarines or butter. Use small amount s of these.
• Read labels. Eat low fat foods. There should be no more than 3 grams of total fat for every 100 calories.
Control Calories
• Avoid overeating. Eat only when hungry and just until you’re full. Listen to your body.
• Moderation! Eat a variety of foods that you enjoy, but watch serving sizes.
• Eat slowly and chew your food well. This allows you to realize you are full before you overeat.
• Don’t automatically have second helpings, unless it’s a low-calorie vegetable or fruit.
• Decrease your fat and sugar intake and your caloric intake will likely decrease.
• Drink 8 oz. of water before a meal and after a meal. Also drink water in between meals.
Reduce Sugar
• Avoid high sugar foods – read labels for words like high fructose corn syrup, dextrose, sucrose.
• Use unsweetened canned fruit or fruit canned in its own juice.
• Stop drinking soda and high sugar coffee drinks.
Reduce Sodium
• Decrease the amount of salt used while cooking
• Taste foods before you add salt.
• Avoid high sodium foods – read sodium content on the labels.
• Choose frozen vegetables over canned.
Increase Fiber
• Eat whole grain breads, cereals, pastas and brown rice.
• Eat more raw fruits and vegetables.
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