To reduce your daily intake of saturated fats and add years to your life, take these 10 steps.
1. Enjoy fish and poultry (without skin) more often. They are low in saturated fat, and they make ideal substitutes for beef, lamb and pork.
2. Serve only lean cuts of red meats. Red meats have high concentrations of cholesterol and fats. They should be eaten sparingly. When you do have them, choose lean cuts and trim away visible fat before cooking and before eating.
3. When you want a snack, try fruits, raw vegetables or nuts (except for avocado and coconut).
4. Buy skim milk and low-fat dairy products. The fat in whole milk is not good for adults, but milk is still an excellent source of protein and calcium. If you switch to skim milk, low-fat milk or low-fat cheeses, you'll reduce your intake of saturated fats, cholesterol and calories.
5. Grains and starchy foods will provide you with important vitamins, minerals and fiber--but no saturated fats.
6. Cook with liquid vegetable oils and margarine high in polyunsaturated fats. Read the labels to be sure. Your body needs some fats, but they should be liquid fats-- not hard9saturated) fats. Liquid fats in moderate amounts are good for you, because they lower blood cholesterol levels.
7. Cut down on fatty luncheon, variety and organ meats. They include such items as sausage, bacon, salami, bologna and liverwurst. They are high in saturated fats and tend to raise blood cholesterol levels.
8. Use fewer egg yolks in cooking. But egg whites are nourishing and do not contain cholesterol.
9. Switch from butter to polyunstaurated margarine, both in cooking and on the table.
10. In cooking meats, fish and poultry, do more broiling, boiling, roasting and stewing.
These 10 steps will change your eating habits without interfering with your enjoyment of good food. You'll discover new taste thrills, and you'll feel better than ever before.
If you are cooking for a whole family, every member should benefit from these changes.
1. Enjoy fish and poultry (without skin) more often. They are low in saturated fat, and they make ideal substitutes for beef, lamb and pork.
2. Serve only lean cuts of red meats. Red meats have high concentrations of cholesterol and fats. They should be eaten sparingly. When you do have them, choose lean cuts and trim away visible fat before cooking and before eating.
3. When you want a snack, try fruits, raw vegetables or nuts (except for avocado and coconut).
4. Buy skim milk and low-fat dairy products. The fat in whole milk is not good for adults, but milk is still an excellent source of protein and calcium. If you switch to skim milk, low-fat milk or low-fat cheeses, you'll reduce your intake of saturated fats, cholesterol and calories.
5. Grains and starchy foods will provide you with important vitamins, minerals and fiber--but no saturated fats.
6. Cook with liquid vegetable oils and margarine high in polyunsaturated fats. Read the labels to be sure. Your body needs some fats, but they should be liquid fats-- not hard9saturated) fats. Liquid fats in moderate amounts are good for you, because they lower blood cholesterol levels.
7. Cut down on fatty luncheon, variety and organ meats. They include such items as sausage, bacon, salami, bologna and liverwurst. They are high in saturated fats and tend to raise blood cholesterol levels.
8. Use fewer egg yolks in cooking. But egg whites are nourishing and do not contain cholesterol.
9. Switch from butter to polyunstaurated margarine, both in cooking and on the table.
10. In cooking meats, fish and poultry, do more broiling, boiling, roasting and stewing.
These 10 steps will change your eating habits without interfering with your enjoyment of good food. You'll discover new taste thrills, and you'll feel better than ever before.
If you are cooking for a whole family, every member should benefit from these changes.
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