NutriStrategy Healthy Eating Tips

NutriStrategy Healthy Eating Tips NutriStrategy Diet and Nutrition Info Calories Burned by Exercise Healthy Eating Tips Weight Training Workouts Health Benefits of Activity Weight Control & Exercise Nutrient Digestion Low Calorie Cooking Ideas NutriStrategy Healthy Eating Ideas Reduce Fat and Cholesterol • Use skim or low-fat milk and cheese made from skim or low-fat milk • Cut back on the amount of fat you use in cooking • Use water-packed tuna instead of oil-packed • Choose lean cuts of meat • Trim visible fat from meat • Roast, bake, broil, or simmer meats and drain fat after cooking. Don't fry • Remove the skin of cooked poultry • Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables • In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt • Serve Canadian bacon instead of regular bacon • Use vegetable or peanut oils instead of solid shortening and use margarine instead of butter or lard • Try substituting egg whites in recipes calling for whole eggs • See a comparison of different types of fat and cooking oils Control Calories • Avoid overeating. Eat only when hungry and just until you're full. • Moderation! Eat a variety of foods that you enjoy, but watch serving sizes. • Eat slowly and chew your food well. This allows you to realize you are full before you overeat. • Don't automatically have second helpings, unless it's a low-calorie vegetable or fruit. • Decrease your fat and sugar intake and your caloric intake will likely decrease. • Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to realize that you are full. Reduce Sugar • Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose • Use unsweetened canned fruit or fruit canned in its own juice. • Try using less sugar in your favorite recipes Reduce Sodium • Decrease the amount of salt used while cooking • Taste foods before you add salt • Avoid high sodium foods - read sodium content on the labels • Drain and rinse canned vegetables Increase Fiber • Eat whole grain breads, cereals, and pastas • Eat more raw fruits and vegetables • Nuts and seeds add fiber, but be aware of the additional calories • Add bran (1 to 3 tablespoons) into your daily diet. Mix it with cereals, casseroles, tuna salad, and muffins Calories Burned during Exercise - Nutrition and Diet Information - Weight Training Exercises - Healthy Eating Tips - Health Benefits of Exercise - Weight Control and Exercise - Low Calorie Cooking - Nutrient Digestion - Costs of ObesityCopyright © 2015 NutriStrategy