Posts tagged weight

The Low-fat plan will reduce your risk of heart disease and can help relieve symptoms of indigestion or gallstones. Fat provides twice as many calories per gram compared to carbohydrates and protein and a high-fat diet can lead to high cholesterol. This meal plan which does not have much fat, includes high-fiber foods such as oats, vegetables, fruits, beans and proteins which are beneficial to your body such as fish, skinless poultry and lean meats. These proteins are not going to do damage to your body because they have low levels of cholesterol and saturated fat. Based on the Eatwell Plate, it provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat. Under 10% of your fat calories are derived from saturated fat.

How to choose a proper low fat diet plan.

Food Choices must be healthy.

A heart-healthy diet is delicious and varied — rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and  fat-free or 1 percent fat dairy products. Making more informed food choices while eating in restaurants and in your own home will allow you to enjoy your food while you control your cholesterol levels.

Watch your fat intake.
Like  trans fats Unsaturated fats are not responsible to your cholesterol level but you make the habit of taking in a limited way.
The lean meats and skinless poultry choosen, should not have any saturated trans fat
    About the same amount of cholesterol and most of meat, cooked food each 3 ounces – about the size of deck of cards in about 70 milligrams. The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day.
Some lean cuts of beef are sirloin, chuck, loin and round. Choose “choice” or “select” grades rather than “prime.Choose hamburger meat that is either marked select or extra lean.
Tenderloin, and loin chops, are often considered a lean cut.
The leanest lamb cuts come from the leg, arm and loin.
Before you cook, it is best to cut away any visible areas of fat from poultry and meat.
Remove skin from poultry before eating.
When you know you’ll be serving or cooking with poultry, the smart choice is white meat.
Chicken and turkey are less fatty than duck and goose.
Cook your proteins on a grill, in the oven, or under a broiler.
Some foods are very high in cholesterol, for example liver, sweetbreads, kidneys and brains, so-called “organ meats.”
High saturated fat and sodium in processed meats must be cut back.
Eat at least two servings of fish each week.
Some fish products can be both high in fat or considered lean, but the important thing to remember is that all fish products are low in saturated fat, which is a good thing.
The results of recent research suggest that eating salmon, trout, herring and other oily fish containing omega-3 fatty acids are associated with lower death rates from coronary artery disease.
Rather then breaded and fried, you can prepare fish baked or broiled for an healthier alternative.
Choose low-fat dairy products like items labeled fat-free and 1 percent.  
Lower your whole-fat dairy product consumption, including items like butter and whole milk as well as 2 percent yogurts, cheeses, and other dairy products.
If you are in the habit of drinking whole milk or using fatty dairy products, it is better to switch over to fat-free, low or reduced-fat dairy products
The healthiest cheeses are skim milk mozzarella, ricotta, and other low-fat or fat-free cheeses.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Use liquid vegetable oils and soft margarine in place of hard margarine or shortening.
Limit cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries made with partially hydrogenated or saturated fats.
Limit foods high in cholesterol.
Make an effort to limit your daily amount of cholesterol intake to 300 mg.
Some common cholesterol-containing foods include whole eggs about 200 mg per yolk, shellfish 50 to 100 mg per cup, “organ” meats such as liver 375 mg per 3 oz and whole milk 30 mg per cup.
Egg whites are a good source of proteins and low in cholesterol so they are a good food choice. Usually two egg whites can be substituted for each egg yolk that a recipe calls for to make it healthier.
With both what you eat and what you drink, you should decrease what you consume that has added sugars.
Added sugars are contained in many beverages and snack foods. Cut back on added sugars to lower your total calorie intake and help control your weight. The calories add up quickly in these foods, which are low in vitamins and minerals. Sugary and other high caloric drinks do not necessarily give you a sense of fullness. Perhaps this will lead to over-consuming calories and an increase in your body mass.
Examples of added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrups, high-fructose corn syrup, concentrated fruit juice and honey.
Read the ingredient list. In their first four listed ingredients, when it dosen’t have added sugars then choose them.
Select and cook with food products that contain reduced or no sodium at all. 
To prevent heart attack a good advice is to reduse the amount of sodium intake.

Salt is just one source of the sodium you consume every day. Some sodium is hard to find in your products because it can be found in different consistencies than just salts. Even medications have high salt content. Eat less than 2,300 mg of sodium per day and be aware of all your sources of sodium. There are at risk populations such as Africans, older adults, and those who already have elevated blood pressure who should have even less – no more than 1,500 mg per day.
Less sodium containing products can be chosen by comparing similar sodium containing products like different brands of tomato sauce.
Select from among the various food items whose labels say “low in sodium”.”Limit high-sodium condiments and foods such as soy sauce, steak sauce, Worcestershire sauce, flavored seasoning salts, pickles and olives.
It is easy to adjust recipes with herbs and spices to reduce your use of salt.  Also available are salt-free seasonings. Use lemon juice, citrus zest or hot chilies to add flavor.
To lower their sodium content, run ingredients like canned fish, salty cheeses, and pickles under water before eating.
To increase your heart health, read nutrition labels carefully.
A good obsession to start would be to always look at and study the label on your food products. This should allow you to make better dietary choices. Many foods have saturated fat or trans fat that can raise your cholesterol. Some people eat too much high sodium products, which can increase blood pressure. Also, watch for these key terms, and know what they mean.
“Free” has the least amount of a nutrient.
“Low” has a little more than “very low”.
The nutrient of food that is 25 percent less are called “Reduced” or “Less”.