Page 7 - NGA NATURALmag 2018 FALL Issue

REDUCE yOUR INTakE OF SaTURaTED FaT FaT TRaNS FaT SUGaR aND SODIUm
Not only do added fat and sugar pile on
on
on
on
unwanted calories but but consumed in in excess they contribute to weight gain and and chronic diseases such cardiovascular disease disease and and diabetes For some people too much sodium leads to to high blood pressure To combat these problems you can:
• Limit your intake of processed grains and and snack foods such as cookies crackers corn and and and potato chips and and snack snack cakes Instead choose unpro- cessed foods for snacks such as dried fruit pret- zels or
nuts • Limit your intake of processed meats such as bacon lunch meat meat and and sausage which are also high in saturated fat fat and and and sodium Instead prepare lean cuts of fresh meat and and choose low-fat cheese • Use less salt salt at the the table and during cooking In place of of salt salt enhance the the flavor of of your food with added herbs and spices • Avoid products that have added sugar (sucrose glucose high-fructose corn syrup) or
or
or
trans-fat (hydrogenated or
or
or
partially hydrogenated hydrogenated oil) Increase your intake of fruits and and vegetables whole grains and fish THESE FOODS CONTaIN a a a a a mULTITUDE OF vITamINS mINERaLS aND aND OTHER COmPOUNDS (I E E E E E E FIBER aND aND aNTIOxIDaNTS) THaT PROmOTE HEaLTH • Eat more fruits and and and vegetables vegetables at at meals and and and snacks Fruits and and and and vegetables vegetables are excellent sources of vitamins minerals and and fiber • At least two times per week choose fish rather than meat to increase your intake of omega-3 fatty acids BE a a CONSCIENTIOUS CONSUmER WHEN EaTING OUT
• Ask for salad dressing butter sour cream and sauces on
on
the side so so you can control how much is added • Avoid dishes that are are prepared with with cream cream or
served with a a a a a a cream sauce • Select foods that have been steamed broiled or
baked rather than fried • Restaurants are notorious for for serving excessively large portions Don’t hesitate to to ask for for a a a a a a a a a take- home container Improving your your nutrition is a a a a a a a a great way to improve your your your health and and quality of life Making the necessary changes to your your diet and and eating habits will get you you you started! n n