A healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance. The healthiest type of diet plan is a balanced diet which includes foods from all food groups in the Food Pyramid. According to the food pyramid, all fats and oils should be eaten sparingly. This means your diet should be low in fat, especially saturated fat. As a rough guide, no more than about 30 percent of your calories should be eaten in the form of fat.
We need certain fats (essential fatty acids), so a low-fat diet doesn’t mean a no-fat diet. Also, just because a food is low-fat doesn’t mean it’s healthy or less fattening. It may be high in sugar which is not good for your health or weight. So whenever possible, choose low fat brands that are also low in sugar. Some high-protein diets de-emphasize high-carbohydrate, high-fiber plant foods. These foods help lower cholesterol when eaten as part of a nutritionally balanced diet. Reducing consumption of these foods usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk.
You might be thinking about how to start or restart a healthy low fat diet. Or perhaps a medical condition requires you to follow a low fat diet. Whatever your reasons or motivation, here are 6 things you can do to get started:
1. Again, the low fat kitchen article can give you plenty of ideas. Basically, substitute low-fat or fat-free products for their full fat counterparts. Buy whole grain pastas, breads and grains; and stock up with plenty of fresh fruit and vegetables. Try to eat at least nine servings (4 1/2 cups) of these a day.
2. Remind yourself not to be intimidated, as this is reallyeasy. Turn on flame of gas stove. Place pepper directly onburner, burning the outer skin evenly. Use two forks to turn pepper. Don’t usefingers. Place pepper in plastic bag, tie tightly, leave for ten minutes. Have ready a bowl of water to rinse your fingers. as pepperis messy. Shuck blackened skin off of pepper with fingers, rinsing fingers. Do not just rinse pepper, as you will lose lots ofgreatflavor. When mostly clean, pull into sections along the ribs. De-seed, rinsing fingers again. Discard green top of pepper.
3. Water is essential for digestion, and also helps us feel fuller for longer. Sometimes we confuse thirst for hunger, so keep a bottle of water by your side and sip it frequently”you’ll probably end up eating less. This is one of the best natural weight loss.
4. Take a can of chick peas and drain out the liquid. Place chick peas in a bowl add a teaspoon of salt, a teaspoon of sesame seeds, some hot sauce, 3 cloves of garlic finely minced and a tablespoon of olive oil. Mash this stuff with a big spoon for about a minute (work out the forearms) or longer till it becomes a paste. Can be had with pita bread or use it as a dip or just have it with mashed potatoes, great stuff.
5. Eat healthy snacks. When you do get an attack of the munchies, make sure you reach for nutritious snacks such as fruit, low-fat yogurt, whole-grain crackers, air-popped popcorn or raw veggies. An occasional cookie or square or two of chocolate are not the end of the world.
6. Eat fish at least once and preferably twice a week. Fish is naturally low in fat, and fish that have higher levels, such as salmon, contain heart-healthy omega-3 fatty acids. Chose 1/2# nice whitfish fillet for each serving. (Whitefish, catfish, whatever). Brush fish with a little plain olive oil. Season withsalt, pepper. (Add Old Bay if you live on the Eastern Shore ofMaryland). Grill over coals and turn once only or fish will fallapart. Fish is done when flesh has firmed to the touch, about 10 minutes. Serve dinner with boiled baby new potatoes and freshly choppedparsley, with a side of steamed green beans and yellow wax beans.