Hit Like A Girl

Reduce intake of red meats, and eat smaller portions including fish and poultry.

Limit use of organ meats such as liver, brains, kidney, heart, sweetbreads.

Remove the skin from chicken and trim the fat from meat.

Roast, bake, broil, or simmer meat rather than frying. Avoid fried foods as they are very high in fat

Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings. Limit total egg intake to two or three per week.

Fats are categorized by the proportion of fatty acids in them. For example: Sunflower oil is categorized as unsaturated because it has a greater percentage of polyunsaturated and monounsaturated fatty acids than it does saturated.

The liquid or unsaturated fats can be made more solid by a process called hydrogenation which adds hydrogen atoms to some of the double bonds in the unsaturated fatty acids. This process turns liquid oil into a solid form, making it more saturated, as in the process of making margarine.

Fats and oils are all about the same in caloric content. It is recommended that you reduce your total fat intake to 30 percent or less of your total calories. 1/3 saturated, 1/3 monounsaturated, and 1/3 polyunsaturated.

some content from: Harcourt Learning Direct and the American Heart Association

See notes below concerning height* and weight range**

In the 2000 Dietary Guidelines for Americans, the U.S. Departments of Agriculture (USDA) and Health and Human Services recommend that we choose and prepare foods with less salt.

Table salt contains sodium. 

 

What is sodium and how does it effect you?