Page
2 of
2
There are times
of the day (usually the afternoon) when our blood-sugar level drops
and we feel the need for a quick sugar-hit for energy. Protect yourself
by having fresh fruit in the house. Raisins, or raw almonds will also
do the trick. But stick with the fruit if you're trying to lose weight.
REDUCE INTAKE
OF FAT
More
than forty percent of the average diet is composed of fat. Fat, of course,
is essential. Vitamins A, D, K and E are available to the body only
in combination with fats. Fat also provides neccessary fatty acids.
But by eating vegetables and grains, we get all the fat we need. We
do not need animal fats or other oils. Fat supplies more than twice
as many calories as proteins and carbohydrates do (nine calories per
gram). Saturated animal fats such as butter, lard, and shortening, which
are solid at room temperature, increase the cholesterol level and are
dangerous for the heart. Fats limit the amount of oxygen which can get
to the cells in the body.
Two vegetable oils
to avoid are peanut and coconut oil.
OTHER WAYS TO
REDUCE FAT
1. Use non-fat
instead of whole milk.
2. Eat low-fat cheese, low-fat cottage cheese, feta and mozzarella instead
of high-fat cheese.
3. Substitute low-fat yogurt for sour cream.
4. If you eat meat now and then, buy lean cuts and trim off all the
excess fat.
ELIMINATE
PROCESSED FOODS
Processed
food tends to be high in salt and sugar and low in nutritional value.
Make a habit of reading food lables before you buy. Avoid products that
contain such additives as nitrates, saccharin, sodium, artificial colorings
and petroleum additives such as BHA and BHT.
INCREASE
YOUR INTAKE OF COMPLEX CARBOHYDRATES
Complex
carbohydrates which are found in whole grains, beans, seeds and fresh
vegetables, are primary sources of essential vitamins and minerals.
Complex carbohydrates are energy foods. They are high in fiber
and are digested slowly so that their glucose enters the system gradually,
giving us a steady, long term supply of energy.
Obviously, if you are trying to lose weight you should limit the amount
of bread and beans you eat, don't eliminate them altogether.
Fiber is important for those of us who want to lose weight because it
decreases the amount of calories you absorb from your food.
ONE LAST TIP
I stay away
from anything with the word cream in it. Cream cheese, whipped
cream, ice cream (ok, I eat it every now and then), cream dressings,
cream soups, sour cream--I substitute the word fat for cream (ice fat,
fat cheese, fat of chicken soup) you get the idea.
I hope you have found something
here that may make it a little easier for you to stick to a good and
healthy eating plan. Good luck to you!
|