What should I eat when trying to s...

What should I eat when trying to squander weight?

Eat healthy feed for most days of the week. put to the test to limit fats, oils, sweets, salt, and alcoholic drinks. near healthy food choices are listed below. make trial of to eat at least the number of servings by day listed for each aliment group. You can get variety from regularly eating different foods from each group

Breads, Cereals, Rice, and Pasta (the Grain Group)

Daily servings: 6 to 11 What regards as a serving?

* 1 slice of bread

* 1 tortilla

* 1/2 of a hamburger bun or English muffin

* 1 small turn biscuit or muffin

* 3 to 4 crackers

* 1/2 beaker cooked cereal, rice, or pasta

* 1 small beaker of cold cereal

Whole-grain breads are reasonable in fat; they're also high in fiber and compound carbohydrates. Choose these breads for sandwiches and as additions to meals.

Avoid rich bakery provisionss such as donuts, sweet wheels and muffins. These foods can contain more than 50 percent fat calories. Snacks like angel diet cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.

passionate and cold cereals are usually grave in fat, but granola cereals may have high-fat oils and extra sugars. Instant of high temperature cereals with "cream" may also have high-fat oils or butterfat.

Vegetable Group

Daily servings: 3 to 5 What cast ups as a serving?

* 1/2 goblet cooked vegetables

* 1 portion raw, leafy vegetables

* 1 small potato

* 1/2 to 3/4 draught of vegetable juice

Vegetables are naturally soft in fat, and they add flavor and variety to your diet. They also contain fiber, vitamins, and minerals. Cheese, margarine, butter mayonnaise, and sour cream add unnecessary fat to vegetables. make experiment of using fat-free or reduced-fat versions of these harvests instead.

Fruit Group

Daily servings: 2 to 4 What look upons as a serving?

* 1 whole medium fruit

* 1/2 bowl canned fruit

* 1/4 portion dried fruit

* 1/2 to 3/4 beaker juice

Fruits, like vegetables, are naturally depressed in fat. They also contain fiber, vitamins, and minerals.

Dairy Group

Daily servings: 2 to 3 for men; 3 to 4 for women; 2 for children; 4 for teen and pregnant women What holds as a serving?

* 1 potion (an 8-ounce glass) milk

* 1 chalice yogurt

* 1 and 1/2 ounce of cheese (the size of single dice)

Adults should drink skim milk rather than 1 percent 2 percent or whole milk. Milks other than skim milk contain a chance of unnecessary fat. But greatest in quantity children and teenagers should drink whole milk.

When cooking, you can substitute evaporated skim milk or fat-free half-and-half for cream in recipes for broths and sauces.

essay low-fat or fat-free cheeses, as well as low-fat or fat-free yogurt sour cream, and cream cheese. Eat low-fat or reduced-fat versions of your favorite ice cream and frozen yogurt

Meat or Meat Alternatives Group

Daily servings: 2 to 3 What numbers as a serving?

* A serving of meat weighs 2 to 3 ounce and is about the size of a adorn of cards.

These meat alternatives are the equivalent of 1 ounce of meat:

* 1 urge (limit egg yolks to 4 a week)

* 2 tablespoons peanut butter

* 1/2 chalice cooked dry beans

cull low-fat, lean cuts of meat. Chicken and turkey breasts are subdued in fat. Lean beef and veal sculptures have the word "loin" or "round" in their names. Lean pork carves have the word "loin" or "leg" in their names.

Baking, broiling, and roasting are the healthiest ways to prepare meat. Lean chops can be pan-broiled or stir-fried. Use a nonstick pan or nonstick spray coating. Trim the outside fat from the meat before cooking. Trim any inside fat away before eating. chisel away the skin from chicken.

Poaching, steaming, baking, and broiling are the healthiest ways to prepare fish. unwilted fish should have firm, springy animal food a clear color, a moist anticipate and a clean smell. mostly seafood is low in saturated fat. The omega-3 fatty acids that are in more [i]or[/i] less fatty fish, like salmon and cold-water trout may help lower the risk of heart disease.

Use herbs, spices, unfaded vegetables, and nonfat marinades to season meat. Avoid high-fat sauces and gravies.

craving drink beans, peas, and lentils fit in the meat-alternatives clump or the vegetable group. They make tasty, low-fat main dishes that are well adapted sources of water, fiber, and protein.

Fats, Oils, and Sweets

Limit these meats as much as possible, or pick the low-fat and low-sodium alternatives. These subsistences include croissants, snack crackers, chips, cookies, gravies, sauces, most numerous salad dressings, margarine, butter, cream cheese, pies, cakes, sweet turns donuts, ice cream, bacon, sausage, very warm dogs, and processed lunch meats.

COPYRIGHT 2003 American Academy of Family Physicians

COPYRIGHT 2003 Gale Group