Key Points to Remember

• Eat a balanced diet.
• Choose foods lower in total fat and saturated fat
  • Goal = less than 30% of your calories from total fat or about 40-67 g. a day. If you are eating three meals a day, keep your total fat grams to less than 13-22 a meal.
  • Goal = less than 7% of your calories from saturated fat or about 9-16 g. a day. If you are eating three meals a day, keep your total saturated fat grams to less than 3-5 a meal.
• Limit the amount of cholesterol in your diet.
  • Goal = less than 200 mg. a day.
• Avoid salt and high sodium foods.
  • Goal = less than 2000 mg. a day.
• Eat more fiber.
  • Goal = 25-30 g. a day.
• Gain the benefits of losing weight.
  • Even 5 lbs. can make a difference in your health.
  • Losing weight lowers blood cholesterol, blood pressure and triglyceride levels.
  • Losing weight will give you more energy and make you feel better.

Tips To Get You Started

• Bake, grill, roast or steam foods instead of frying them.
• Watch portion sizes. Split meals at restaurants or put half in a “to-go” box for later.
• Drink at least 8 cups of water a day.
• Limit drinks that have calories — sodas, juices, lemonade and alcoholic drinks.
• Limit egg yolks to 3-4 a week. One egg yolk has 213 mg. of cholesterol above the usual daily goal by 13 mg.!
• Choose more whole grains — bran, brown rice, beans. They have fiber.
• Aim for a total of 5 fruits and vegetables each day.
• Use spray butter or spray oil when you saute foods.
• To reduce fat and calories when you are “on the go,” pack a lunch rather than shopping for fast food.
• Cut back on the amount of processed foods you eat.
• Cook with spices or seasonings instead of salt and butter