Magazine article Sunset

Smart Food Trades

Magazine article Sunset

Smart Food Trades

Article excerpt

It all gets so confusing: Which fats are healthy? Are carbs the enemy? Is it okay to have a bagel? To put it simply, a heart-healthy diet is high in fiber and low in saturated fat and cholesterol. That means plenty of fruits, vegetables, whole grains, legumes, and lean protein. Here are some easy ways to work more of these foods onto your plate without trading away flavor.

INSTEAD OF ...            CHOOSE ...               HOW TO GET THERE

Butter. It's delicious--  Olive oil. It's mostly   * Save butter for
and 61 percent saturated  monounsaturated          special occasions.
fat, the main dietary     (healthy) fat, so        Use virgin olive oil
cause of high blood       substituting olive oil   for pan-frying and
cholesterol.              for butter helps cut     sauteing. Extra-
                          your consumption of      virgin olive oil,
                          saturated fat.           with its rich, fruity
                                                   taste, should usually
                                                   be reserved for
                                                   lower-temperature
                                                   cooking; use it in
                                                   salad dressings and
                                                   marinades or for
                                                   roasting vegetables
                                                   and meats.
Fluffy white bread.       Hearty grains. Fiber-    * Choose breads with
Whether it's the classic  rich whole-grain breads  a higher percentage
American sandwich loaf    are digested more        of whole wheat. When
or a French baguette,     slowly, keeping you      baking, replace half
white bread lacks much    satisfied longer.        the white flour with
of the fiber, vitamins,                            whole-wheat flour.
and minerals of 100                                Opt for wheat
percent whole wheat.                               tortillas. Add whole-
                                                   wheat noodles to the
                                                   pot on your next
                                                   spaghetti night.
Steak. The American       Soy. To cut down on      * Marinate firm tofu
Heart Association         cholesterol and          with soy or teriyaki
recommends eating lean    saturated fat, swap in   sauce, or a mix of
cuts of red meat and      polyunsaturated tofu or  olive oil and
poultry, removing skin    soy products for at      balsamic vinegar,
on chicken breasts, and   least one serving of     then grill or broil
eating no more than 6     meat during the week.    it until golden. Add
ounces of meat, poultry,  Try to work in 25 grams  cubes of silken tofu
or fish a day.            of soy protein a day.    to soups, or toss
                                                   with vegetables in a
                                                   wok. … 
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