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10 Simple Ways to Eat Healthier
Annette Nay, Ph.D.
Copyright © 1997
- Use mustard on sandwiches instead of mayonnaise or butter.
- Bake, broil, or poach your food. Don't fry it.
- Sauté foods in broth or a small amount of olive oil, not butter or margarine.
- Use low-fat or non-fat yogurt and cottage cheese, and skim to 2% low-fat milk.
- Order all sauces and dressings on the side when you eat out, then you can control how much you use.
- Go easy on fatty baked goods like doughnuts, danish, cookies, pies, and pastries. Half their calories can come from fat.
- Read labels carefully. Make sure the serving size on the label matches what you eat.
- Purchase leaner meats like round or sirloin steak, then trim any visible fat.
- Remove the skin from chicken and turkey before you eat it.
- Substitute ground turkey breast for ground beef or use lean ground beef.
Helpful Hints When Eating Out
- Always order your salad dressing on the side. "Light" is best, but if all you can get is regular, use less or mix it half-and-half with vinegar or lemon juice.
- On your baked potato, use sour cream instead of butter or margarine. Tablespoon for tablespoon, sour cream has 75 percent less fat. Ask for it on the side and don't use more than a tablespoon.
- Eat unbuttered bread before and during your meal to fill you up. Eat plain Italian bread instead of oil-soaked garlic bread. Choose a wheat rolls or bread over white because it has more vitamins, minerals, fills you up faster, and keeps you full longer than white bread.
- For dessert, have sorbet, sherbet, fat-free or low-fat frozen yogurt, angel food cake, or better yet, fresh fruit.
Fat Myths Exploded!
Myth #1: All skinless chicken is low-fat. Skinless thighs, drumsticks, and wings aren't. Skinless breasts and are.
Myth #2: Margarine is worse for you than butter. Margarine is better for your heart than butter--but just barely. The reason is that most margarines are partially hydrogenated, so they contain trans fats, which raise cholesterol. The best way to beat butter? Choose a lower fat tub margarine or a whipped "light" butter.
Myth #3: You can eat as much olive oil as you want. Olive oil is better for you than other oils, but it's still 100 percent fat. You need at least 2 tablespoons of unsaturated fat found in olive and vegetable oils. More fat than this promotes obesity, which can raise your risk of heart disease, diabetes, and high blood pressure. So use it...but sparingly.
Myth #4: Lean ground beef is low-fat. There is no such thing as low-fat ground beef. Four ounces of ground beef that's labeled "80% lean" will sock you with a third of your daily quota of saturated fat. And that sure isn't lean. Even "90% lean" ground beef has about a quarter of a day's saturated fat. Saturated fats hard for the body to use. Unused saturated fats are turns into cholesterol and stored as fat in the body, around the heart and in the arteries. Approximately half of a quarter-pounder is needed for the body's use each day.
10 safe Food Tips
- Eating these raw foods may be dangerous: oysters, clams, eggs: homemade eggnog, Caesar salad dressing, soft-boiled eggs, etc.
- Choose organically grown foods whenever possible, to avoid pesticides.
- Assume that all raw poultry, seafood, and meat are contaminated with bacteria. Wash your hands and implements carefully after touching them and before touching anything else. Never put cooked meat or poultry back on a plate that contains raw juices.
- Keep the refrigerator clean and set at 40 F or less. Freezers should be set at zero F or less.
- Moldy bread or soft cheese? Toss it. Mold on hard cheese? Cut if off. Never eat moldy or discolored peanuts.
- Fish for dinner? Make sure it's fresh and from the deep blue sea (salmon, cod, haddock, pollock), not the Great Lakes or polluted rivers. Eat swordfish and bluefish rarely, and not at all if you're pregnant.
- Wash and scrub your fruits and vegetables to remove surface pesticides and bacteria. A few drops of dish soap in a pint of water will remove more pesticides.
- Avoid food that's been stored in lead-soldered cans, lead crystal, or ceramics that leach lead.
- Cut all the fat off meat. That will protect your heart and waistline and minimize your intake of pesticides and toxic chemicals. Cook your meat thoroughly, but don't over-do (char) it.
- Avoid unsafe or poorly tested additives: acesulfame-K (Sunette), artificial colorings, aspartame (NuraSweet), BHA, BHT, caffeine, MSG and HVP, propyl gallate, saccharin, sodium nitrite, sulfites. (Italicized ones may affect only people who are sensitive to them.)
11 of the Best Basic Foods
- Wheat and Brown Rice. These grains are the some of the most nutritious food available. Wheat contains vitamins A, B1, B2, B6, C, D, E, calcium, phosphorous, magnesium, iron, protein, unsaturated fat, and natural sugar. Brown rice has vitamins B1, B2, B6, C D, E, K, calcium, phosphorous, magnesium, iron, protein, unsaturated fat, and natural sugar.
- Sweet Potatoes. One of the most nutritious vegetables you can eat. They're loaded with vitamin A, carotenoids, vitamin C, and fiber.
- Whole-Grain Bread. It's higher in fiber and contains about a dozen vitamins and minerals more than refined white or "wheat" flour.
- Broccoli. It has lots of vitamin C, carotene, and folic acid.
- Strawberries Excellent source of vitamin C and fiber and they taste great, too!
- Beans. Inexpensive, low in fat, and rich in protein, iron, B-vitamins, folic acid, and fiber. Choose garbanzo, pinto, black, Navy, kidney, or lentils.
- Cantaloupe. A quarter of a melon supplies as much vitamin A and C as most people need for an entire day.
- Collards, Spinach, Kale. High in vitamin C, carotenoids, calcium, iron, and folic acid.
- Oranges. A great-tasting source of vitamin C, folic acid, and fiber.
- Oatmeal. Whole-grain cereal that's fat-free, sugar-free, and inexpensive.
- Skim or 1% Fat Milk (but not 2%). Excellent source of calcium, vitamins, and protein, with little or no artery-clogging fat and cholesterol.
Joseph Smith, (1981). Doctrine and Covenants. Utah: Church of Jesus Christ of Latter-Day Saints.
Michael Abejsera , (1991)
Zen Macrobiotic Cooking. Carol Publishing Co., NY, NY.
Michael .F Jacobson, Ph.D.,
The Little Book of Food Secrets. Published by: Nutrition Action
Healthletter. Center for Science in the Public Interest 1875 Connecticut Avenue, NW, Washington DC 20009 1-800-237-4874
Blaine Nay, (2010).
Ol' Buffalo Vitamins and Minerals Page,
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