HAWC'S offers nutrition tips Published March 27, 2009 By the Health and Wellness Center SPANGHDALEM AIR BASE, Germany -- Even though National Nutrition Month has ended, that is no excuse to stop eating healthy. The Health and Wellness Center offers the following tips to help Sabers maintain a healthy diet: 1. Food pyramid: Use this as a guide for the amount of various foods to plan in a daily menu. Limit the high calorie, high fat junk food and sugary beverages and stock up on plenty of fruits, vegetables and whole grains. 2. Read labels: Look for total fat, saturated fat, cholesterol and fiber. Also, look for low fat, high fiber products and avoid saturated fats like animal fat/lard, cocoa butter, dairy fat, palm oil, coconut oil and hydrogenated oils. Set a goal to have at least 25-30 grams of fiber per day. 3. Low fat cooking: Broil, microwave, grill, bake or steam food without added fat. Use non-stick cooking sprays or cookware. Remove extra fat from meat and skin from poultry. Try butter-flavored powders on potatoes, vegetables or noodles. Choose low fat salad dressings and mayonnaise and low fat/non-fat dairy products. Remember, fish is an excellent heart-healthy food when cooked in a low fat method. 4. Low salt cooking: Use low-salt seasoning blends on meats or vegetables and you will probably forget about the missing salt and fat. Controlling sodium intake is important for those with high blood pressure. 5. Recipe adjusting: Rather than give up favorite recipes, try some low-fat, low-cholesterol substitutes: use vegetable oil in place of shortening or butter and use less of it. Applesauce can be substituted for part of fat in baked goods. Replace each egg with two egg whites. 6. Smaller portions: Weight control is very important for overall health. Reduce calories by serving food on plates rather than in serving dishes. Use a smaller plate, so it looks fuller. Eat at the table without distractions like the TV; this makes it easier to pay attention to how much is being eaten. Be aware of emotional eating and, if this is an issue, try replacing this habit with exercise which can help to decrease stress. 7. What's for breakfast? Don't skip breakfast - there are many good high fiber/heart healthy choices. Try oatmeal or an oat-bran cereal with skim milk, a piece of fruit and a slice of whole wheat toast. Another healthy option is egg whites or egg substitute with whole wheat toast and juice. 8. What's for lunch? Include a fruit, a vegetable, whole grains, lean meat and low fat dairy products. For example, a tuna pita pocket (tuna mixed with a tablespoon of light mayo), raw carrots, non-fat yogurt and an apple. Another option is a broth-based vegetable soup, tossed salad with light dressing, whole-grain bagel, low fat cottage cheese and a piece of fruit. 9. What's for dinner? Lighten up on dinner by serving less meat and more vegetables, fruits and starches. Try spaghetti with tomato sauce, lean meatballs made from ground turkey or lean beef, steamed vegetables and a wheat roll. Choose a piece of fruit for dessert! Try including more meals with beans, split peas and lentils. These are high in soluble fiber and can help to lower cholesterol levels. 10. What about snacks? Try some low-fat snacks such as air popped popcorn, nonfat yogurt, all-juice frozen fruit bar, low-salt pretzels, fruit, raw vegetables, bowl of high-fiber cereal or low-fat crackers.