According to a health expert, to get the nutrients that we need, we have to eat a variety of foods from different food groups but first we need to consult our doctor to determine our personal dietary goals. Then, we can adjust the number and size of portions to reach and maintain our ideal body weight.For meat, poultry, fish and shellfish, experts recommend up to 6 ounces per day. We can choose lean cuts of meat with the fat trimmed, chicken and fish. We should go easy on mollusks and oysters and avoid fatty cuts of duck meat, liver, kidneys, sausage, bacon, roast pork, regular luncheon meats, hotdogs, cheese burgers, adobong baboy and diniguan.
For dairy products, 2 or more servings per day would be good. Pregnant and breast feeding mothers may take around 3-4 servings. We can choose skim milk, 1% fat milk, low-fat buttermilk, evaporated skim milk, low-fat yogurt, low-fat cottage cheeses with no more than 3 grams of fat per ounce. We should go easy on milk and yogurt with 2% fat content, part-skim or imitation hard cheeses, “lite” cream cheese, “lite” sour cream and avoid whole milk, cream, whipped cream, hard cheeses, cream cheese, sour cream, white cottage cheese and queso de bola.
We can have eggs 3-4 times a week. If we would want more than that, we can choose egg whites.
We can take approximately 5-8 teaspoons of fat and oil per day. We can choose corn, olive, canola, sesame, soybean and sunflower oils; margarine that has liquid vegetable oil as the first listed ingredient and less than 2 grams of saturated of unhealthy fat per serving. We should go easy on nuts, seeds, avocados, olives and peanut oil. We should avoid saturated or unhealthy fat, butter, lard, bacon fat and coconut oil.
To be continued...
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