How can we take responsibility for our health and eat in such a way that is likely to improve it? What kind of adjustments can we make in our diet? The following article would show how.
Substitution is the key. Substitute foods low in total fat, saturated fat, and cholesterol for foods high in these fats. Use vegetable oil and soft margarine in place of animal fat, solid shortening, or ghee-a clarified butter commonly used in India. Avoid the use of such vegetable oils as palm oil and coconut oil, which are high in saturated fats. And drastically limit your consumption of commercially made bakery products-dough-nuts, cakes, cookies, and pies-since they commonly contain saturated fats.
In addition, substitute skim or low-fat (1 percent) milk of whole milk, margarine for butter, and low-fat cheeses for regular cheeses. Also, replace ice cream with ice milk, sherbet, or low-fat frozen yogurt. Another way to decrease cholesterol in your diet is to reduce your consumption of egg yolks to one or two per week; use egg whites or egg substitutes in cooking and baking.
Fish, chicken, and turkey often contain less fat per serving than such meats as beef, and pork, depending on the cuts used and the method of preparation. Regular hamburger, hot dogs, bacon, and sausage are especially high in saturated fat. Many dietitians recommend limiting the amount of lean meat, fish, and poultry consumed per day to no more than 170 grams. Although organ meats, such as liver, may have dietary benefit, it should be remembered that they are frequently high in cholesterol.
Between regular meals many people enjoy snacks, which often consist of potato chips, peanuts, cashews, cookies, candy bars, and so forth. Those who recognize the value of a healthful diet will replace these with low-fat snacks that include homemade popcorn without added butter or salt, fresh fruit, and raw vegetables like carrots, celery, and broccoli.
When you center your diet on complex carbohydrates instead of high-fat food, there are positive benefits. You may also lose weight if you are overweight. The more grains, vegetables, and beans you can substitute for meat, the less fat you will be accumulating on your body.
Fast-food restaurants have become. But caution is needed because the foods they offer are usually high in saturated fat and calories. A large or double hamburger, for example, contains between 525 and 980 calories- many of them from fat. Often, fast foods are fried or served with fattening cheeses, toppings, or dressings. Eating such meals will likely take its tool on your health.
If you live in a country where restaurants serve large portions, you need to watch the amount of food you consumed. If you do not eat the full meal, you can ask to take what you do not eat home. Some diets-conscious people order only an appetizer, which is smaller than a regular entrée. Some couples order one entrée and share it, but they also order an extra salad. Wisely, you will beware of restaurants that offer unlimited food for one moderate price. These places can be a temptation to overeat!
If your diet is high in total fat, saturated fat, and cholesterol, and calories, you need to make some changes. A good diet can lead to a healthier, longer life and can even reverse many ill effects of a bad diet. In view of such options as painful bypass surgery, which often costs $40, 000 or more, this is surely desirable.