Healthy Lifestyle Radio Storytime

Dietary Recommendations

Achieve or maintain a healthy weight through adequate intake of calories.

Distribute meals in divided doses as a positive influence on blood lipid levels.

We have to remove supply: – Any alcoholic beverage

Reduce total fat and saturated fat: – Choose lean meats, trim visible fat before cooking, defatted broth of meat or poultry cold .-

Increase consumption of fish weekly to about four servings, and often try to take more oily fish .- Allowed 4 eggs per week (no more than 1 egg per day) .- Aligning the plates with oil (olive, seeds) instead of butter or margarine.

Reduce or moderate their consumption of meat and eggs, and increase plant protein in the same dish combining beans and grains (beans and rice …).

Prepare meals and then freeze them, and thus not having to go to cooked food, usually more fatty.
Today, there are several products on the market low in fat (check label).

If you eat out, choose from the menu salads, poultry or fish grilled instead of fried or stews. To avoid adding too much sauce can be ordered they be served on hand and add it yourself.

Increase consumption of fiber and natural antioxidants – Taking 2 pieces of fruit a day, preferably with skin or pulp, and include a citric .- Increasing pulse to 3 times per week .- Taking at least 2 servings of vegetables or salad per day .
Reduce simple sugars: – Replace table sugar or honey for non-caloric sweeteners (saccharin, aspartame …).-

Replace soft drinks and sweetened counterparts “light” .- Limit pastries, cakes and pastries for their high sugar and fat content.

How to cook and season?

Avoid excessively fatty food preparations as casseroles, stews, fries, breaded and battered.
Preferred irons, grills, roasts (oven, wrapper), microwave, cooking in water (steam, boil, poach).
You can use various seasonings: basil, fennel, cumin, tarragon, bay leaf, thyme, oregano, parsley, pepper …
In the preparation of sauces, wine or other alcoholic beverages as well flamed ingredient can do more tasty variety of recipes.

More … (not everything is eating)

Hypertriglyceridemia in obese people with a diet low in calories under control of a specialist helps reduce triglyceride levels.
Snuff should be abolished, risk factor to cardiovascular disease.
Moderate exercise improves triglyceride levels.
Alcohol is discouraged, because it increases blood triglycerides.