Beware Of Hydrogenated Fat Or Trans Fat

Beware of hydrogenated fat or trans fat: This type of fat is commonly found in margarine, salad dressing, mayonnaise, shortening, crackers and dessert products and has been modified to be more saturated. It has been linked to an increase of heart disease and possibly some cancers.

Source : Fit City Challenge

Diet Control Tips - Low Fat Diary Products

Low Fat Diary Products : An excellant source of proteins and calcium, which prevents bones from thinning as we age. Even as adults, we need atleast 2-3 servings per day.

Source : Fit City Challenge

Diet Control Tips - Reduce Red Meat

Lean red meat, trimmed of fat: No more than 2 times per week for a heart healthy eating plan. Red meat is an excellent source of protein and iron but is also a prime source of saturated fat, which is known to increase the risk of heart disease.

Source : Fit City Challenge

Diet Control Tips - Three Fish meals per week

Fish : 3 meals per week. Seafood contains an essential fat called Omega 3 Fatty Acids. These fatty acids help decrease cholesterol levels and make it less likely for a clot to form in the arteries. Albacore tuna, anchovies, bluefish, cod, halibut, trout, mackerel, pollack, salmon, fresh sardines and sea trout have the highest amounts of Omega 3's.

 

Source : Fit City Challenge
 

Have Fruits & Vegetables Daily !

5 servings of fruit and vegetables every day :  Supplies not only fiber but the antioxidant vitamins, which protect against cancers and prevent the oxidation of the LDL (bad cholesterol) which causes plaque to develop on the arteries.

 

Source : Fit City Challenge

Diet Control Tips - Increase Fiber Intake

Fiber : 20-30 grams every day is recommended to help lower cholesterol, make you feel full longer, and help prevent certain cancers. Increase fiber by choosing, fresh fruits, vegetables, legumes (dried beans and peas), whole grain breads and cereals.


Source : Fit City Challenge