1. Cut
Down on Animal Fat
Saturated fats, especially from red
meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake,
choose lean meats, skinless poultry and nonfat or low-fat dairy products. It’s
also a good idea to replace saturated fats with “good” fats, found in nuts,
fish and vegetable oils, not with refined carbohydrates such as white bread and
snack foods.
2. Enjoy More Fish and Nuts
Nuts, fatty fish, avocados and
vegetable oils supply healthy unsaturated fats. Recent research suggests these
foods, though high in calories, tend not to promote weight gain because they
are satisfying. Still, it’s best to eat them in place of other high-calorie
foods. For instance, substitute olive or canola oil for butter. Fatty fish
helps reduce heart disease risks and has other benefits, largely because of its
omega-3 polyunsaturated fats.
Limit
Refined Grains, Added Sugar
The refined carbohydrates in white
bread, regular pasta and most snack foods have little or no dietary fiber and
have been stripped of many nutrients. On food labels, watch out for “wheat
flour” (also called “white,” “refined” or “enriched” flour) on the ingredients
list. Also, limit foods with added sugar, such as soda and candy. These are
sources of empty calories that contribute to weight gain. Many sugary foods are
also high in fat, so they’re even more calorie-dense.
Get
More Whole Grains
At least half your grains should be
whole grains, such as whole wheat, barley and oats. Whole grains retain the bran
and germ and thus all (or nearly all) of the nutrients and fiber of the grain.
Look for a product labeled “100% whole wheat” or “100% whole grain.” If it
doesn’t say that, look for a whole grain listed as the first ingredient, though
there still may be lots of refined wheat (also called “white” or “enriched”
flour) and/or sugar. Another option is to look for the voluntary “Whole Grain
Stamp” from the Whole Grains Council.
Eat
Plenty of Produce
Keep
an Eye on Portions
Sure, you can eat all the broccoli
and spinach you want, but for higher-calorie foods, portion control is the key.
In recent years, serving sizes have ballooned. In restaurants, choose an
appetizer instead of an entree or split a dish with a friend. Don’t order
anything that’s been “supersized.” When reading food labels, check serving
sizes: some relatively small packages claim to contain more than one serving,
so you have to double or triple the calories, grams of fat and milligrams of
sodium if you’re planning to eat the whole thing.
Consume a Variety of Foods
Not all the nutrients and other
substances in foods that contribute to good health have been identified, so
eating a wide assortment of foods helps ensure that you get all of the
disease-fighting potential that foods offer. In addition, this will limit your
exposure to any pesticides or toxic substances that may be present in a
particular food.