- Eat more foods with fiber; i.e. fruits like apples,
oranges and carrots.
- Include foods high in antioxidants, (apricots,
bananas, cantaloupe, mangos, and oranges). Vitamins high in
C and E include: broccoli, carrots, peppers, spinach and tomatoes.
- Choose lean cuts of meats. Limit such foods
as sausage, bacon, and processed high-fat lunch meats.
- Remove skin from the chicken and trim the fat
from meat before cooking.
- Read labels on your favorite cheeses. Goat cheese
and cottage cheese, for example, are generally lower in fat.
Check the grams of fat per ounce.
- Select low-fat yoghurt, sour cream and cream
cheese.
- Use skim or one percent milks rather than two
percent or whole milk.
- Adapt cooking methods. Try to broil, bake, roast,
or poach foods.
- Saturated fats are the most harmful to humans.
Most of these come from animal sources: meats, butter, and cheese,
but also can be found in tropical oils - coconut, palm kernel
and cocoa butter.
- Transfats are produced when polyunsaturated
fats, such as those found in vegetable oils, under go hydrogenation.
These foods may raise total cholesterol and LDL levels and lower
levels of HDL, or "good" cholesterol. Read labels
and avoid products that indicate "hydrogenation."
These "recommendations" are
NOT for infants, they are for children over two years of age.
Source: National Institutes of Health
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