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cereals.
Substitute whole grain flour for white flour. Eat vegetables
and fruits more often and have generous servings. Whenever
possible, eat the edible fiber-rich skin as well as the rest of
the vegetable or fruit.
Use herbs, spices, and other flavorings. For a different
way to add flavor to meals, try lemon juice, basil, chives,
allspice, onion, and garlic in place of fats and sodium. Try
new recipes that use less fat or sodium-containing ingredients,
and adjust favorite recipes to reduce fat and sodium.
Eating Out
Choose the restaurant carefully. Are there low-fat as well
as high-fiber selections on the menu? Is there a salad bar? How
are the meat, chicken, and fish dishes cooked? Can you have
menu items broiled or baked without added fat instead of fried?
These are important things to know before you enter a
restaurant--fast food or otherwise. Seafood restaurants usually
offer broiled, baked, or poached fish, and you can often
request butter and sauces on the side. Many steak houses offer
small steaks and have salad bars.
Try ethnic cuisines. Italian and Asian restaurants often
feature low-fat dishes. though you must be selective and alert
to portion size. Try a small serving of pasta or fish in a
tomato sauce at an Italian restaurant. Many Chinese, Japanese,
and Thai dishes include plenty of steamed vegetables and a high
proportion of vegetables to meat. Steamed rice, steamed noodle
dishes, and vegetarian dishes are good choices too. Ask that
the chef cook your food without soy sauce or salt to decrease
sodium. Some Latin American restaurants feature a variety of
fish and chicken dishes that are low in fat.
Make sure you get what you want Here are just a few things
you can do to make sure you're in control when you eat out. Ask
how dishes are cooked. Don't hesitate to request that one food
be substituted for another. Order a green salad or baked potato
in place of french fries or order fru
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