TIPS FOR DIETING
AFTER A HOLIDAY
FOR BREAKFAST
The better oatmeal to lower your cholesterol
- A packet of instant raisin & spice oatmeal can be loaded with 15 grams (3 t) of sugar
- Instead make oatmeal with real oats instead
- Add a dash of cinnamon, a sprinkle of raisins for only about 9 grams of sugar
- It takes longer but it can make a big difference for your weight & your heart
An Orange is better than Orange Juice
- A cup of orange juice has about 21 grams of sugar & almost no fiber
- A large orange has - about 17 grams but more than six times the heart-healthy fiber
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FOR DAIRY MEALS
Switch from full –fat to low-fat or reduced fat
Ricotta or Cottage Cheese
- This will cut out 9 grams of saturated fat per serving
- That's a big help when you're trying to stay under 16-grams per day for heart health
Use Greek Yogurt instead of Mayo
- You'll have less fat calories
- Take in a little extra protein & calcium
Whipped Cream cheese instead of regular cream cheese
- 2 T of cream cheese has 100 Calories & whipped cream cheese has 60 calories
- 6 grams of saturated fat in the regular cream cheese which is about 1/3 of your daily fat limit
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FOR MEAT MEALS
- Low-fat ground turkey breast is better for your heart than fatty ground beef
- Your portion should be the size of your fist
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FOR PAREVE MEALS
Bake, broil or grill fish instead of frying
- You’ll cut down artery-clogging saturated fat to ½ the serving size
- It will save you 70 calories
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DESSERTS
A frozen dessert that’s better for you than Ice Cream
- ½ cup of juicy, frozen blueberries topped with a creamy dollop of non-fat yogurt
- This dessert has almost no saturated fat, compared with 14 grams in some premium ice
creams plus the rich extras - You also slash the calories & sugar
Skip fruit that’s canned in syrup
- 1 C of light syrup canned peaches has 33 grams of sugar
- 1 peach is 13 grams of sugar
Bake with flaxseeds instead of eggs
- To substitute for 1 large egg, stir 3 T of ground flaxseeds plus 1/8 t of baking powder in
3 t of water - You'll add fiber & avoid the cholesterol found in egg yolk
- Both changes can help in keeping your cholesterol levels under control
Use less sugar
- You can cut calories simply by using less sugar or by substituting a low calorie sugar
substitute for part of the sugar - Remember that some people are more sensitive to tasting artificial sweeteners & some
baking recipes depend on sugar for texture as much as taste
Use less fat
- For every gram of fat added to a recipe (13 grams in a T of oil or butter), you add 9 calories
- If take fat out, you have to replace it with another moist ingredient like applesauce, fat-free
sour cream, light cream cheese.
Eat smaller servings
- You will cut calories by having a smaller serving
- If you increase the fiber in appropriate recipes by
Using whole-wheat flour
By adding high-fiber fruits instead of higher calorie add-ins like chocolate
Using fruit purees like applesauce in place of some of butter or oil - It's easier to be satisfied with a smaller portion
- You may also tend to eat less of a treat when it's served in bite-sized portions
Cocoa is a great substitute for chocolate chips or squares
- Cocoa has the healthy flavonol antioxidants found in the cocoa bean
- Cocoa has less saturated fat & calories then chocolate chips or chocolate squares
- Look for recipes that call for cocoa instead of chocolate chips or bars
- Make your own Dairy cocoa mix with 6 T cocoa, 1 T canola oil & 1 T fat-free sour cream
instead of 2 squares of unsweetened baking chocolate - For every 2 squares of baking chocolate you replace, you'll shave off almost 90 calories &
14 grams of fat most of which is saturated fat
Use Cooking Spray & Nonstick Pans
- Using non-stick pans
- Spray a canola cooking spray so you'll need less fat in the
batter or crust to keep food
from sticking
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