Sapori Di Calabria

INTRODUCTION

GUIDELINES FOR A HEALTHY DIET

EAT LESS SATURATED FAT:

Saturated fat raises blood cholesterol more than anything else in the diet. It is a type of fat found in large quantities in animal products. The key is to eat much less saturated fat.

The major food sources for saturated fat are cheeses, butter, fatty meat, cold cuts, poultry skin, whole milk, shortening, chocolate and coconut.

Steaming, broiling and roasting are methods of cooking that do not add fat to a meal. Add herbs and spice to flavor your meals instead of oil or butter. Marinating meat, fish in wine, soy sauce, herbs and spices. When baking use wine or lemon juice rather then oil or butter.

EAT LESS CHOLESTEROL:

The body naturally produces cholesterol. Dietary cholesterol is also found in foods of animal origin, but not in plants. This dietary cholesterol tends to raise blood cholesterol. Major food sources: eggs, organic meats, shellfish, shrimp, crab, squid, dairy products, poultry and fish.

When baking use wine or lemon juice rather then oil or butter. This will help save you from loading your meals with sodium and cholesterol. 

EAT LESS TRANS-FATTY ACIDS:

Trans-fatty acids are produced during the processing of margarines and vegetable oils. Any processed foods made with partially hydrogenated oil contains trans-fatty acidy. Trans-fatty acids also raise cholesterol levels.  Major food sources are margarines, vegetable shortenings and store bought cookies and crackers.  

Pastries, deep-fried food such as doughnuts French fries, and fast food, use MONOUNSATURATED FATS: When substituted for saturated fat, monounsaturated fats can help reduce your blood cholesterol. Such unsaturated fats are found in greatest amounts in food from plants. Major food sources are olive oil, canola oil, peanut oil nuts, avocado, pickled herring and peanut butter.

EAT MORE FIBER:

Eating foods high in soluble fiber may help reduce your cholesterol levels. Major food sources: oatmeal, oat bran, apples, prunes, broccoli, brussel sprouts, carrots, corn, yams, kidney beans and black-eyed peas.

EAT MORE FRUITS AND VEGETABLES

Populations that consume higher amounts of fruits and vegetables,

have lower rates of heart disease and stroke.

The U.S. department of Agriculture’s new Food Pyramid recommends 2-4 servings of fruit and 3-5 servings of vegetables each day.

GENERAL GUIDELINES ABOUT RESTAURANTS:

Always ask about the menu to find out if they cook without butter and oil. Many Italian restaurants include special low fat dishes, where meats and vegetables are broiled, baked, roasted, steamed or grilled. Ask about the fat they do use. For very light dishes, extra-virgin olive oil is the best. Avoid fried food, pastry, tiramisu, pasta carbonara, stuffed shells, antipasti, cheese, and sauce bascianella.

FOODS TO CHOOSE:

Vegetable and minestrone soups, steamed fish and pasta with salsa primavera with assorted vegetables in the sauce. Eat chicken cacciatore, roasted or baked turkey, veal scaloppini or veal piccante, and fish. Eat your salad before your main dish, also, be sure to trim all of the visible fat.