Dieting involves close attention to a number of recommendations, or rules, that include portion size, daily calorie intake and needed nutrients. Cutting down on fat also plays an important part in maintaining a healthy weight and following rules for sound weight loss, according to the American Heart Association. Rules vary with each specific diet, but most health plans involve some basic low-fat recommendations.
Think No- or Low-Fat Dairy
MayoClinic.com advises that fat and cholesterol contribute to heart disease, raise blood pressure and add calories that cause weight gain. Regular butter, yogurt and other milk products contain high levels of fat. MayoClinic.com and the American Heart Association recommend substituting low- or non-fat products for each of these foods. The rules presented by the American Heart Association include a limit of less than 7 percent of the total daily calories for saturated fat. Trans fats, according to the Association, should total no more than 1 percent of daily calories.
Focus on Lean Meats and Low-Fat Protein Substitutes
Meats, fish, eggs and beans provide protein, a necessary component of a healthy diet. The American Heart Association recommends a selection of "lean meats and poultry without skin." Lean meats include skinless chicken and ground turkey, according to MayoClinic.com.
Preparing the poultry and meat using ingredients that do not include trans fat and saturated fats is another important recommendation made by the Clinic. This recommendation includes avoiding cold cuts and bacon. Fried, marbled and breaded meats should also be cut from the regular diet. Spareribs, egg yolks, organ meats, including liver, hot dogs and sausages are all high in fat and low in nutrition, according to MayoClinic.com.
Avoid Hydrogenated and Partially-Hydrogenated Vegetable Oils
Hydrogenated and partially-hydrogenated vegetable oils include margarine and shortening, cocoa butter, coconut, cottonseed, palm and palm-kernel oils. The American Heart Association recommends a diet that reduces the amount of food that contains both hydrogenated and partially-hydrogenated vegetable oils, giving preference to olive and canola oils over this group of oils. MayoClinic.com makes the dieting recommendation, or rule, to seek out brands of margarine that use the term "cholesterol-lowering" on the packaging.
Use Fat Substitutes
Shortening, butter and margarine all add fat to food preparation and dining portions. MayoClinic.com recommends using low-sugar fruit spread on toast instead of butter. Salsa is also a preferred substitution by the Clinic for multiple uses in serving meals. Applesauce may be substituted for butter in some baking situations.
Member Comments