• Decrease or omit your use of butter, margarine, spreads, mayonnaise, and salad dressings. Remember that each gram of fat eliminated also eliminates nine calories. using one teaspoon of dressing instead of one tablespoon reduces the fat calories by 67 percent!
• Change the way foods are prepared. Deep frying greatly increases the fat content of many foods. Learn to bake, broil, boil, and microwave, and use nonstick cooking pans.
• Decrease the amount of meat you consume. Most meats, especially red meats, contain more fat calories than protein calories. For that reason, it is important to select fish, poultry, and lean cuts of beef, such as rump, round, and flank.
• Be aware that many dairy products are high in fat. For instance, whole milk (labeled as 4% milkfat) actually contains approximately 50% fat calories because of the caloric density of fat. Cheeses made with whole milk often have 75% or more of their calories from fat. Therefore, it is important to select from low-fat dairy products, such as skim milk and 1% milk, and yogurt and cheeses made with low-fat milk. If you have lactose intolerance, ask your doctor if taking milk products with Lactaid® might allow the nutritional benefits of dairy foods.
Perhaps the most important consideration is that you decide what kinds of foods you eat. It is not easy to change habits, and tastes take a long time to change. Be patient; good eating is in everyone's best interest.
The key is moderation. Any food may be eaten in moderation. Appreciate it for what it is, enjoy it, and blend it into a sensible nutritional life-style.
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