- Think inside the box. Prepackaged, processed, or fast-foods are often high in fat – especially saturated fats.
- Also think outside the box. Read ingredient labels to find out how much fat the products contain. Choose not to eat any products that list a liquid vegetable oil as the first ingredient and choose unsaturated vegetable oils and margarine or saturated fats.
- Make sure you know how many servings the product contains. You’ll eat much more fat and calories than you intend if the serving size is two or more and you eat the whole thing.
- Shop the perimeter of the store to pick up more grains, fruits, and vegetables. Steer clear of the middle aisles which are the domain of processed foods.
- Choose lean meat and fish, poultry without skin, and dry beans and peas when adding foods to your cart.
- Limit your portions when eating. Using a smaller plate can help with this. Split a restaurant meal with a companion.
- Cook with less fat by using vegetable oil spray instead of butter or margarine. Lower the fat content of meats by trimming away all the fat you can see. Broil, roast, or boil instead of frying. Banish Gravy. Limit your intake of high-fat salad dressings as well as baked goods.
- Always ask how foods are prepared and request that they be prepared with little or no added fat when dining out. Tip your waiter for telling you.
- Trade whole-milk dairy products for nonfat or reduced-fat items like 1% milk, nonfat yogurt, and low-fat ice cream or cheese.
- Choose lean meat, poultry without skin, fish, and dry beans and peas.
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