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Health and Nutrition



To lose weight or to keep weight down, remember:


Sugar, Fat, and Salt are my Enemies;

Fiber and Water are my Friends!



  fat in meats

  milk fat (products made from whole milk or cream, including butter, ice cream, sour cream, cheese)

  vegetable oils*

  fried foods

  cookies, cakes, pies, muffins


  sugar-containing drinks, including fruit juices (naturally contain sugar)!

   (Don’t drink any calories!)

  honey, corn syrup, maple syrup

  alcoholic beverages



  whole grains (including oatmeal, 100% whole-wheat bread, whole-grain rye bread, whole-wheat spaghetti, corn, corn tortillas, brown rice)

  beans, lentils, peas

  other vegetables

  fruits (not fruit juice; eat the whole fruit!)

  water and other sugarless beverages

  non-fat milk products (for example, non-fat yoghurt)



  Eat a high-fiber breakfast, for example oatmeal or other high-fiber cereal with water, non-fat milk, or yoghurt; can add fruit and a few nuts.

  Eat 3-5 small meals per day rather than 1 or 2 large meals.

  Get exercise at least 5 days a week if possible.


*It is healthy to have some fat in your diet, but some fats are healthier than others.  The healthiest fats include some fish fats, olive oil, canola oil, avocado, and most nuts.  Among the meats, the fat in chicken is the best, followed by pork, followed by beef, lamb, and milk fat which are the three worst for your arterties.  Hydrogenated vegetable oils that are in stick margerine, many processed foods, and vegetable shortening (often used in deep frying) contain trans fats and are also bad for your arteries.  Other vegetable oils such as corn oil, safflower oil, and sunflower oil are good for your arteries, but may increase risk of certain types of cancer.  Vegetable oils and nuts may go rancid at room temperature (rancid fats taste bad and are also unhealthy), so always keep them refrigerated after opening.  And remember, even the healthiest fats are loaded with calories, so only eat small amounts!


David Sirkin        last revised August 2005


Thoughts for progress   home page

Health and Nutrition