Mealtime Strategies
We've given you some basic information on fat,
fiber, and sodium. And, we've provided some tips on
decreasing fat, saturated fat, cholesterol and sodium;
and increasing fiber. But, how do you put it all
together when it comes to breakfast, lunch, and dinner?
These mealtime strategies should help.
Breakfast
Strategy #1--Choose
fruit more often. Just a few great choices in the fruit
family are: cantaloupe, grapefruit, strawberries,
oranges, bananas, pears, and apples.
Strategy
#2--Choose whole-grain cereals and products more often.
Examples are whole wheat or bran breads, bagels, and
cereal.
Strategy #3--Try making pancakes and
waffles with whole wheat flour instead of white flour
and one whole egg and one egg white rafter than two
whole eggs. For a low-fat topping with fiber, try
applesauce, apple butter and cinnamon, or fruit and
low-fat plain yogurt.
Strategy #4--Fruit juice
and skim milk are familiar breakfast drinks. For an
extra boost in the morning, why not try a fruit smoothie
made from juice, fruit and nonfat plain yogurt blended
together. Other nonfat choices are seltzer water,
coffee, and tea.
These breakfast choices are
sound nutrition choices because they are not only low in
fat and cholesterol but also provide fiber, vitamins,
and minerals. Some foods that you should choose less
often are sausage, bacon, butter, whole milk and cream
(including commercial nondairy creamer). These foods are
high in saturated fat and cholesterol.
Lunch
Strategy #1--Try a fiber-rich bean, split pea,
vegetable, or minestrone soup. Use commercially canned
and frozen soups and cream soups less often--they can be
high in sodium and fat. If you make your own soup, use
broth or skim milk to keep the fat content low.
Strategy #2--Have a bean salad or mixed greens with
plenty of vegetables. For fiber include some vegetables
like--carrots, broccoli, cauliflower, and kidney or
garbanzo beans. For a low-fat dressing, try lemon juice
or a reduced-calorie dressing. If you use regular
dressing, use only a very small amount.
Strategy
#3--Try sandwiches made with water-packed tuna, sliced
chicken, turkey, lean meat, or low-fat cheese, and use
whole-grain bread or pita bread. To decrease fat, use
reduced-calorie mayonnaise, or just a small amount of
regular mayonnaise, or use mustard. Mustard contains no
fat.
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