Eating Well To Live Better
Getting Rid Of Hidden Fat In Your Diet
Getting Rid Of Hidden Fat In Your Diet
*Steam, poach, bake or broil instead of frying.
Read product labels carefully. Some foods labeled "low cholesterol" may still contain high levels of saturated fat. Products that list "hydrogenated" or "partly hydrogenated" oils are not as good as foods without any hydrogenated oils. (Hydrogenation is a process that changes the structure of the fat for example, it allows vegetable oils to take on a hardened form as margarine and also renders the oil less healthy for consumption.)
If you choose to use margarine, select products with the greatest amount of non hydrogenated fat according to the label. The rule here is the softer the margarine stays in your refrigerator, the less saturated fat it contains.
Make soups or stocks in advance, refrigerate and then skim off hardened fat.
In recipes, substitute low-fat yogurt for sour cream, nonfat or 1 percent for whole milk, and fat-reduced products for regular cottage and hard cheeses. If a recipe calls for half a cup of saturated fat, such as butter, substitute vegetable oil. For every cup of solid fat, use about three quarters of a cup of liquid fat. (This method works well for cakes, cookies and muffins, and once you get used to an oilier-feeling dough, it can also be used in making pastry and pie crusts.)
Some Ideas For Cutting Down On Fat
Cutting down on the amount of fat in your diet doesn't have to be difficult or interfere with your enjoyment of food. Here are some common situations and suggestions from a registered dietitian on how to make healthier food choices.
Meeting your friend at the doughnut shop
Your usual menu, a doughnut or muffin, coffee with cream.
A better menu, a with jam or butter on the side, coffee with low-fat milk.
Lunch at the chicken restaurant
Your usual menu, salad with dressing, half chicken dinner (including skin) with french fries, roll and butter, pie and ice cream, coffee and cream.
A better menu, salad with dressing on the side, quarter chicken dinner (skinless) with baked potato and sour cream or yogurt (on the side), roll dipped in sauce, pie or ice cream, coffee with low fat milk.
The idea is to choose the lower fat items more often a bagel has much less fat than either a doughnut or a muffin, and a skinless quarter chicken has less fat than a half chicken with skin. You can still indulge in higher fat items, such as butter, salad dressing and sour cream, but ask for them "on the side," so you can control how much you use. You'll find that a touch of butter or sour cream is often enough to make food taste good. Many people don't want to give up dessert, so try splitting dessert with your companion or have a sweet treat every second time you go out instead of every time. Most restaurants will be happy to substitute 1 or 2 percent milk for cream.
Vitamin Supplements
Before you decide to take a multivitamin or individual vitamin in supplement form, should be aware of certain drawbacks risks.
Vitamin supplements are expensive. If they really necessary for your health, why the money on something else?
Some research suggests that vita consumed in the diet are absorbed by the than vitamins taken in form.
In high doses vitamins no longer act as nutrients but become toxic. it's easiest over dose on vita such as A, D, E and are stored in body fat, you can also take too much of the vitamins, for example, too vitamin C can cause diarrhea and risk of developing kidney stones.
Is It Ever A Good Idea To Take Supplements?
If you have a chronically poor appetite due to health or other problems, a daily multivitamin may be useful.
If you take ASA (acetylsalicylic acid, or aspirin) for arthritis or to prevent blood clots, this can interfere with vitamin absorption. Speak to your doctor or dietitian about whether taking a supplement is appropriate for you.
If you smoke, your body may need extra vitamin C.
If you often use medications such as antibiotics or laxatives, this can interfere with the normal absorption of vitamins and minerals. Again, speak to your doctor.
If you do take vitamin supplements, never exceed the daily dose recommended by your doctor or dietitian.
Eating Well To Live Better
By: nikita
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