Get Your Plate in Shape

Get Your Plate in Shape (II)
Here're more tips for Nutrition Month to get your plate and yourself in shape! For more information you can visit www.eatright.org or www.smarteater.net

Switch to fat-free or low-fat milk.

Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Vary your protein choices.

Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.

Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small and lean.

Cut back on sodium and empty calories from solid fats and added sugars.

Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.

Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese.

Switch from solid fats to oils when preparing food.

Interested in learning about weight goal and nutrition needs?

Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.

吃得有「營」(二)

在這個營養月裡，我們繼續教你如何吃得「營」！想知道更多資訊，可以瀏覽www.eatright.org或www.smarteater.net

選擇低脂或脫脂牛奶

1. 脫脂和低脂牛奶的含鈣量和其他營養素與全脂牛奶相同，但脫脂和低脂牛奶則含較少脂肪和熱量。
2. 如果你有乳糖不耐症，可以選擇無乳糖牛奶或加鈣豆奶。

選擇不同的蛋白質

1. 從多種的食物中攝取蛋白質，如海鮮，堅果，豆類，瘦肉，家禽和雞蛋等。
2. 每週兩次以海鮮為主要蛋白質的攝取來源。
3. 將蛋白質的攝取量減少，多選擇瘦肉類和家禽。
減少鈉攝取固體脂肪和「空熱量」。

1. 以水代替含糖飲料。以水果作為甜點。少吃含糖的甜食。選擇100％的果汁代替果味飲料。
2. 購買食品前先留意食品中的含鹽（鈉）量。選擇低鈉質的食物。少用鹽作為調味料，可以選擇香料或香草為調料。
3. 少吃含飽和脂肪的食物，如甜點，比薩，奶酪，香腸和熱狗等。
4. 肉類應該多選擇瘦肉類或家禽類，而奶製品類應該多選擇脫脂或低脂牛奶，酸奶和奶酪。
5. 烹調時，以健康的植物油代替固體脂肪油。

想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net