If men were to choose just one way to improve their diets, cutting back on fat would be it, according to Martin Yadrick, RD. “Lower fat diets have not only been linked to reduced risk of heart disease and certain types of cancer, they’re also a key to successful weight control, physical fitness, even improved energy and mental alertness,” reports the registered dietitian.
To make low-fat eating habits a way of life, he says men should make gradual changes. For example:
• At breakfast, the classic meat and potatoes duo traditionally meant bacon or sausage, home fries, and several eggs. For a change, try a slice of lean ham or a few turkey sausages, baked hash browns, and scrambled eggs made with one yolk and three whites. Add grits or a whole-grain cereal with low-fat milk, a serving or two of fruit, plus toast or a bagel (topped with jam instead of butter) — and breakfast becomes a lot more food with a lot less fat.
• While brown-bagging offers complete control over what you eat, many men don’t like packing a lunch. Some restaurants designate lower fat selections with a heart-healthy menu symbol; elsewhere, grilled, baked or broiled poultry or fish are good bets. When ordering red meat, choose lean cuts, ask how the meat is prepared and its size (two three-ounce portions, each the size of a deck of cards, is a day’s worth). Choose a baked potato instead of fries. Top it with salsa, chopped vegetables, a reduced-fat cheese or nonfat yogurt rather than sour cream.
• When lunch means fast food, nearly every chain now offers lower fat options, from fresh salads to baked potatoes to leaner burgers. The ADA says try a sandwich of grilled chicken or fish (go easy on the cheese and mayonnaise-based sauces), then hit the salad bar for fresh vegetables plus lots of lemon wedges to squeeze on a fresh, sharp flavor. Pass up oily dressings, greasy croutons, bacon bits and prepared salads, such as mayonnaise-dressed potato salad or coleslaw.
• Drinking in moderation is okay. One beer or a glass of wine won’t blow the day’s fat intake, but the accompanying munchies might. Cheese-or meat-based snacks are likely to be high in fat, as are potato chips, some flavored crackers, and mayonnaise or sour-cream dips. Instead, snack on pretzels, plain popcorn, veggies, baked tortilla chips with salsa or a creamy dip made with nonfat yogurt.
• At dinner, slabs of fat-marbled meat are out; lean, well-trimmed choices are in, especially when they’re prepared without added fat. Guys who love to barbecue can marinate meat, skinless chicken or fish for low-fat flavor, while foil-wrapped potatoes cook on the coals.
• According to the ADA, many ethnic dishes also offer a variety of low-fat options. Italian pastas, an Oriental stir-fry on rice, Middle Eastern bean-based dishes, Mexican tacos and chicken enchiladas all make filling, tasty meals without lots of fat. Chili fans can try less meat and more beans, refrigerating the batch overnight to easily remove congealed fat. Even that all-American favorite, mashed potatoes, can be streamlined with skim milk and topped with a gravy made from defatted broth and a touch of pan drippings.
• Dessert? Fruit beats fatty sweets, although an occasional indulgence won’t hurt. There are really no good or bad foods. You can eat anything occasionally. It’s just a matter of eating smaller portions, trying some low-fat versions of high-fat favorites and balancing high-fat choices with low-fat ones. Balance, variety, and moderation are the keys.
Lesson learned: Real men can eat meat and potatoes the low-fat way!
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