Five Easy Ways

The way we shop for, prepare and cook food is a simple way to go a long way toward cutting out extra fat and cholesterol.

Here are some practical tips that add flavor, not work:

1. Check It. When you shop, look at the labels for options with less fat and less salt. In fact, Lowe's Food Stores throughout North Carolina place "Start With Your Heart" labels on heart healthy products throughout their stores to make it easy for you.
     
  2. Switch It. When preparing meals, choose low-fat/low-calorie versions of your favorite ingredients and learn how easy it is to substitute. For example:
    - Switch to 1% or nonfat milk and low-fat cheeses.
    - Use a cooking spray instead of oil or butter to decrease the amount of fat when you cook.
    - Prepare baked potatoes with low-fat blue cheese dressing or low-fat plain yogurt instead of butter or sour cream.
    - Eat less fat and more fiber.
    - Calories count! If it is marked "low fat" or "no cholesterol" but it is high in calories, it is still unhealthy.
   
  3. Measure It. Start by using a scale and measuring cup to create and portion food. Don't worry, you won't have to do this forever. After a short time of seeing correct portions, you'll be able to do it just by looking.
   
  4. Snack It. Snacks are still on the menu, just choose the ones that are nutritious and filling. Then, take these snacks with you for a healthy alternative to chips, cookies, or candy. Some good choices are:
    - A piece of fresh fruit
    - Cut raw vegetables
    - Low-fat yogurt
   
  5. Enjoy It! Give yourself time to enjoy the taste, texture, and smell of your meal as you eat it. Remember, it takes approximately 15 minutes for our stomachs to signal your brain that you're full.
   
  6.

Get a New Habit. After doing it for a while, our decision to eat better can become as much a habit as our "bad" eating choices have been. Family and friends can be a great source of support. Even better, start eating healthier and being active together.