Limit yourself to no more than two servings
of red meat per week.
Make sure that no more than a quarter of
your calories comes from fat.
Cook your own meals at home and avoid eating
at restaurants as much as possible.
Eat six to eleven servings of complex carbohydrates
(fruits and whole grain breads, pasta and
cereals), but avoid white flour when possible.
Don't go crazy on the protein. Too much
doesn't add muscle, contrary to popular belief.
It just turns to fat.
Boycott mayonnaise and butter (or margarine).
Get them out of your refrigerator. Learn to
live without them.
Don't be afraid to try low or reduced fat
versions of your favorite foods. You may actually
like them better when you don't feel guilty
eating them.
Stay away from energy bars, which imply
that they will transform you into a fit person.
Most of them are loaded with calories.
Make your own smoothies. Those made commercially
usually contain fattening syrups, but your
home-made smoothies (without the gunk) are
very healthy.
Use all the garlic, oregano, etc. that
you want. Eating healthy doesn't mean you
can't pack your food with flavor.
Pack a sandwich made with whole-grain bread
for lunch. Breads with high fiber make you
feel fuller than white bread.
Get at least 25 grams of fiber every day.
Not only does it ward off disease, but it
actually blocks the absorption of calories.
Don't be fooled by "fat free" labels. Many
of these foods contain a lot of sugar, which
eventually turns into fat anyway.
Don't fall into the "it's okay to eat chicken"
trap. The Crispy Chicken and Filet o' Fish
sandwiches at McDonalds each contain more
than twice the fat of a McDonald's hamburger.
If you need whipped cream, whip up chilled
evaporated skim milk - your creation will
contain only half a gram of fat per cup.
Use
extra water in hot cereals to reduce the amount
of milk and butter you use.
Use
seasoned rice vinegar on salads and veggies.
It tastes similar to oil and vinegar, but
is is fat-free and has very few calories.
Cook
rice in a mixture of half water, half fruit
juice to give it subtle flavor without butter
and salt.
Use
freshly ground nutmeg or another seasoning
instead of salt.
Substitute
pureed tofu for two thirds of the butter in
cake and cookie recipes. This will cut out
43 grams of saturated fat.
