As heart disease reaches epidemic proportions in America more and more individuals adopt low fat diets. Whether you follow the doctor’s orders or work on their own to stay healthy and in shape with a little time and energy to develop new healthy shopping and food habits
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Limit your daily intake of fat to less than 30 percent of total calorie consumption. In a 2000 calorie diet for example should be 600 calories come from fat. Your daily intake of fat should be less than 66.6 grams.
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Include 6-11 servings of whole grains in your diet every day. These can be whole wheat bread or pasta brown rice or old-fashioned oatmeal.
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Add two or three servings of dairy products to your daily menus. Try non-fat yogurt skim milk or low-fat cheese.
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Include 3:58 servings of fruit in your diet every day. A small banana apple pear or 1/4 cup dried fruit makes one serving.
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Shop for three to five servings of vegetables to eat every day in your low-fat diet plan. One cup raw or 1/2 cup cooked vegetables makes one serving.
Make sure you include two or three servings of lean protein each day’s menus. You can choose between three grams turkey fish low-fat meat an egg or one ounce of low-fat cheese for each serving.
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Order a salad with low fat dressing or visit the salad bar. Select items from the salad bar will allow you to customize your dinner fat diet.
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Look for items labeled heart-healthy” on the menu. These will most likely be suitable for low-fat diet.
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Opt for baked grilled steamed or fried Entra © es. These will generally have less fat than fried dishes.
Tips and Warnings
Saturated fats are common in foods that come from animals (egg yolks butter and cheese for example) and is solid at room temperature. Less than 10 percent of your total calories should come from saturated fat.
Monounsaturated fats lower bad cholesterol increase good cholesterol and should constitute less than 15 percent of your total calories.
Polyunsaturated fat comes from vegetable sources (such as olive oil) and is liquid at room temperature. These lower both good and bad cholesterol and should constitute less than 10 percent of the total calories in your diet.
Use only one or two tablespoons. of canola oil prefrying or sautu00C3 u00A9 ing food or try sautu00C3 u00A9 ing with fat-free chicken broth”