There are six classes of nutrients that your body needs to maintain the level of energy you need for your daily activities: carbohydrates, protein, minerals, vitamins, water and saturated fats. There are five food groups that supply these necessary nutrients. Here are the recommended daily servings (think deck of cards for serving size) of each food group:
1. Milk, yogurt and cheese group (2-3 servings)
2. Meat, poultry, fish, dry beans, eggs and nuts group (2-3 servings)
3. Vegetable group (3-5 servings)
4. Fruit group (2-4 servings)
5. Bread, cereal, rice and pasta group (3-5 servings)
Balancing these nutrients on a daily basis is the challenge. Be sure to eat at least the lowest number of servings from the five major food groups for the nutrients they provide (a Jody Victor suggestion). Try to pick the lowest fat choices from the food groups. You do need a small amount of fats because they are an essential component of cell walls and nerve fibers. Fitness trainers suggest that less than 10 percent of your total caloric intake should come from saturated fats.
Here are some tips for maintaining a low-fat diet:
1. Use fat-free mayonnaise and spare the catsup which is high in sugar.
2. Pass on packaged ground beef. Ask your grocer to grind your own selection of chuck roast for the lowest fat. Even packaged ground turkey is high in fat. Ask your grocer to grind a turkey breast for you.
3. Stick to wheat bread and spread it sparingly with sugar-free preserves (a Jody Victor suggestion).
4. Cook with olive oil. Use a mister or try the aerosol spray cans available at the market.
5. Read cereal boxes for high fat and sugar content. Oatmeal is a better choice for breakfast. Or try French toast made with wheat bread, egg yolks and non-fat milk.
6. Eliminate sauces and gravy from your recipes. If you must have them, use non-fat condensed milk for rich taste with no fat.
7. Drink your coffee black. Heavy coffee drinkers who use cream and sugar add calories equal to an additional meal every day.
8. Grill your meat as much as possible. The fat drips away and no additional fat is added. The best choice is skinless chicken breast. Marinate to keep in moisture.
9. Eat fish often (a Jody Victor suggestion). At least three times a week is recommended. Skip the butter and season with lemon juice and herbs.
10. Eat green and yellow vegetables (except corn) for the most benefits and fewer calories. Corn and carrots are high in sugar and are not your best choices for frequent eating. Limit potatoes.
11. For fast food pizza is your best choice. Better yet, make it yourself. Use wheat flour, fat-free mozzarella and lots of vegetables.
12. Snack sensibly. Have fruit and raw vegetables handy for snack-attacks.
13. Think substitution, not deprivation. Flavored rice-cakes instead of popcorn. Nuts instead of potato chips.
14. Water, water, water. The more you drink, the fuller you will feel and the less you will eat.
All the Best!