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HEALTHY EATING HABITS

This guide provides healthy eating tips :

• Eat less meat. In your diet reduce the frequency and the serving-size of red meat portions. Try not to eat meat more than once a day and preferably less often.
  
  
• Whenever you are going to eat meat, try to select lean cuts and remove all visible fat before eating. Grill the meat rather than fry.
  
  
• Add more poultry and fish to your meals. Avoid sausage, frankfurters, bologna and other processed meats because they are usually high in fat.
  
  
• Reduce severely the amount of cream, butter, cream cheese and ice- cream that you consume. Choose semi-skimmed milk or pour off the cream before having it.
  
  
• Eat only those dairy products, which have low fat such as skimmed milk, cottage cheese and yogurt. Use soft margarines that are high in polyunsaturates.
  
  
• Restrict the number of eggs to no more than three per week.
  
  
• Avoid more consumption of commercial biscuits and cakes because these are made with hard fats.
  
  
• As the cooking oil, use only the recommended oils such as corn, soya, or olive.
  
  
• For the sake of your teeth, reduce intake of heavily sweetened foods such as sweets and biscuits.
  
  
• Eat some fresh fruits every day. And if possible eat fruits at or after every meal.
  
  
• Eat more vegetables, particularly peas and beans - fresh or dried - because they are a very good low-fat source of protein.
  
  
• Eat wholemeal bread as your staple food. Eat wholemeal breakfast cereals. Take extra bran if the rest of your daily diet is rather refined.