Week 3 KCA Tip: Eat Diet Low in Sodium and Fat


Guys it is time for week 3 tip but do not forget the week 1 and week 2 tips 🙂 Drink plenty of water and be physically active and maintain a healthy weight

Eating healthy can help prevent or control diabetes, high blood pressure and kidney disease. A healthy diet has a balance of fruits, vegetables, whole grains, dairy products, lean meats and beans. Even small changes like limiting salt (sodium) and fat, can make a big difference in your health.

Limit salt
•Do not add additional salt to your food when cooking or eating.
•Choose fresh or frozen vegetables instead of canned vegetables.
•Shop for items that say “reduced-sodium” or “low-sodium.”
•Avoid processed foods like frozen dinners and lunch meats.
•Limit fast food and salty snacks, like chips, pretzels and salted nuts.

Limit fat
•Remove the skin and trim the fat off your meats before you cook them.
•Bake, grill or broil your foods instead of frying them.
•Shop for fat-free and low-fat dairy products, salad dressing and mayonnaise.
•Try olive oil instead of vegetable oil.
•Choose egg whites or egg substitute rather than whole eggs.

Choosing healthy foods is a great start, but eating too much of healthy foods can also be a problem. The other part of a healthy diet is portion control (watching how much you eat). To help control your portions, you might:
•Eat slowly and stop eating when you are not hungry anymore. It takes about 20 minutes for your stomach to tell your brain that you are full.
•Do not eat directly from the bag or box. Take out one serving and put the box or bag away.
•Avoid eating when watching TV or driving.
•Be mindful of your portions even when you do not have a measuring cup, spoon or scale.


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