As The National Cancer Institute stated in 2009, the beneficial effects of a low-fat, high-fiber diet include reducing risks of colon cancer. Additionally, a low-fat, high-fiber diet will increase weight loss, maintain healthy weight, reduce cholesterol and prevent heart related diseases.
Substitute Regular Dairy Products
Saturated and trans fat raise your cholesterol levels. Try to familiarize yourself with food label terms like "free," "low" or "very low" and "reduced" or "less." "Free" contains the least amount of nutrient. For example, fat-free milk will have the least amount of fat. "Low-fat" will have a bit more amount of fat than fat free; and "reduced" means the food has 25 percent less of the nutrient than the standard product.
Many dairy products are high in fat. Opt for low-fat or fat-free alternatives. Mozzarella, ricotta, Swiss and cottage cheeses are all low in fat.
Choose Lean Meats
The leanest part of beef is sirloin, chuck, loin and round. Choose beef that is "choice" or "select" instead of "prime." Duck, pork and goose are often high in fat--instead, choose chicken or turkey. Deli meats are also not only high in sodium but also high in saturated fats and you should avoid them.
Alternative Cooking Methods
When cooking protein, be sure to use healthy oils like olive oil or grape seed oil and avoid vegetable oil, lard and butter. Remove all the skin and fat before cooking as well. Consider healthier cooking options like grilling, steaming, broiling and baking instead of frying. Try experimenting with spices to enhance the flavors.
Incorporate Healthy Fats
The American Heart Association recommends eating at least two servings of fish a week. Salmon and trout are lean sources of protein and contain a healthy fat, omega-3 fatty acids, that is responsible for lowering cholesterol. It is important to note many shellfish like shrimp and lobster are high in fat.
There is no recommended dietary allowance for fat, but healthy monounsaturated fats are incredibly beneficial to weight-loss efforts and reduce risks in cancer, heart disease and stroke. Olive oil, almonds, walnuts and avocados are all considered monounsaturated fats. Although they are far healthier than saturated and trans fat, they should still be used sparingly.
Soluble Fiber
Soluble fiber dissolves in water and come from fruits, vegetables, beans and oats. Oats are rich in nutrients and take a long time to metabolize, making you feel "full" a lot longer. Black, kidney and mung beans can be added to soups, salads or as a side dish. Try eating raw fruits and vegetables as much as possible since cooking lowers the fiber content.
Insoluble Fiber
Insoluble fiber foods are whole wheat products, bran and nuts. Replace all refined, processed white bread, rice and pasta with whole wheat, or for a wheat-free product that is high in fiber, substitute quinoa. Be sure read the nutrition labels of food products that state they are high in fiber. Many of these products may actually contain unhealthy ingredients like sugar or sodium. Also, make sure the whole wheat products you buy are 100 percent whole wheat. Twenty-five to 30g of both fibers are recommended as part of a healthy diet.
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