Eat fewer calories.
Your eating plan should contain the exact amount of energy (calories) you need to maintain your weight. If you are dieting, then your plan should contain the amount needed to lose 1 to 2 pounds each week.
Eat less fat.
- A certain amount of fat is necessary to absorb fat-soluble vitamins (A, D, E, K) and to provide essential fatty acids.
- Fat provides satiety and palatability.
- Prudent to decrease cholesterol and saturated fat in the diet.
- Diet should contain no more than about 35% of its calories as fat, and as high a proportion of this fat as possible in the polyunsaturated form.
- Fat (9 calories/gram) has twice the calories of carbohydrate and protein (4 calories/gram).
- To decrease your intake of fat, especially saturated fat:
- Use skim milk and skim milk products
- Choose lean cuts of meat.
- Substitute poultry and fish frequently for red meats.
- Avoid fried foods and fat-rich sauces and gravies.
- Limit intake of visible fats (butter, margarine, oil mayonnaise, salad dressing.)
Decrease your intake of sugar.
- Sugar provides energy but no other nutrients.
- We tend to eat excessive amounts of sweets because they taste so good.
- Fresh fruits can partially satisfy the desire for sugar.
Decrease consumption of "empty calorie" foods.
- "Empty calorie" food: one that is often high in calories but low in nutritional value.
- Sources: sugar, packaged snack foods, alcoholic beverages, and soft drinks.
- These foods are expensive in terms of money spent and effect on general health.
Decrease intake of salt.
- High salt diets are related to hypertension.
- The desire for saltiness in food is an acquired taste not an inbred one.