WAYS TO CUT THE EXCESS FAT FROM YOUR DIET
These Simple Tips Are Great Reminders For You, Family, And Friends

by Jeff Novick, M.S.,R.D.

In last month's newsletter, I described many of the reasons why the number of overweight and obese Americans has skyrocketed. The sad truth is that Americans are eating as much, if not more, fat than ever before-because we now eat more calories than ever before.

Although most people think that a healthful diet should contain about 30 percent fat, well-informed people (like readers of this newsletter) know that a healthy goal is to have no more than 15-20 percent of your total calories from fat. Even if you have already transformed your diet, the following tips will be a big help to family members an friends who are just starting.

Fruits And Veggies Are Best

Keeping the percentage of fat in your diet in the healthful range is relatively easy if your diet is based primarily on fresh fruits and vegetables, whole grains, and legumes. Ninety percent of the fat in the American diet comes from meat, fish, poultry, dairy products, eggs, oils, and shortening. If you eliminate these items from your diet-or dramatically reduce their intake-you are well on your way toward a healthful low-fat diet.

If you still eat meat, fish, or poultry, limit it to 3-4 ounces of the leanest cuts, once or twice per week. Likewise, limit your intake of dairy to non-fat dairy products and to no more than one serving per day. Better yet, try substituting fat-free or low-fat soy for skim milk.