1. Reduce consumption of fat, especially saturated fat and cholesterol. Choose low-fat cheeses and milk or low-cholesterol dairy and egg substitutes whenever possible. Choose chicken, turkey, fish over red meat. Use low-fat, low cholesterol margarine instead of butter for cooking. Choose olive oil or polyunsaturated vegetable oils over tropical oils.
2. Choose a dietary pattern in which your caloric intake is consistent with energy expenditure. Keep your activity level high and limit intake of high-carbohydrate foods.
3. Increase consumption of complex carbohydrates and fiber by choosing whole-grain foods, cereals, green salads, vegetables and fruits.
4. Reduce intake of sodium by choosing foods low in sodium content and by limiting the amount of salt added in food preparation and at the table.
5. If you are vulnerable to dental cavities, then choose foods lower in sugar content and limit the frequency of consumption of foods high in sugars.
6. Women should increase consumption of foods high in calcium, including low fat dairy products, fishes like salmon, sardines and mackerel, spinach, oysters, etc.
2. Choose a dietary pattern in which your caloric intake is consistent with energy expenditure. Keep your activity level high and limit intake of high-carbohydrate foods.
3. Increase consumption of complex carbohydrates and fiber by choosing whole-grain foods, cereals, green salads, vegetables and fruits.
4. Reduce intake of sodium by choosing foods low in sodium content and by limiting the amount of salt added in food preparation and at the table.
5. If you are vulnerable to dental cavities, then choose foods lower in sugar content and limit the frequency of consumption of foods high in sugars.
6. Women should increase consumption of foods high in calcium, including low fat dairy products, fishes like salmon, sardines and mackerel, spinach, oysters, etc.