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「营」(二)

在这个营养月里，我们继续教你如何吃得「营」！想知道更多资讯，可以浏览www.eatright.org或www.smarteater.net

选择低脂或脱脂牛奶

1. 脱脂和低脂牛奶的含钙量和其他营养素与全脂牛奶相同，但脱脂和低脂牛奶则含较少脂肪和热量。
2. 如果你有乳糖不耐症，可以选择无乳糖牛奶或加钙豆奶。

选择不同的蛋白质

1. 从多种的食物中摄取蛋白质，如海鲜，坚果，豆类，瘦肉，家禽和鸡蛋等。
2. 每周两次以海鲜为主要蛋白质的摄取来源。
3. 将蛋白质的摄取量减少，多选择瘦肉类和家禽。
减少钠摄取固体脂肪和「空热量」。

1. 以水代替含糖饮料。以水果作为甜点。少吃含糖的甜食。选择100％的果汁代替果味饮料。
2. 购买食品前先留意食品中的含盐（钠）量。选择低钠质的食物。少用盐作为调味料，可以选择香料或香草为调料。
3. 少吃含饱和脂肪的食物，如甜点，比萨，奶酪，香肠和热狗等。
4. 肉类应该多选择瘦肉类或家禽类，而奶制品类应该多选择脱脂或低脂牛奶，酸奶和奶酪。
5. 烹调时，以健康的植物油代替固体脂肪油。

想学习如何制订适合的营养减肥计划吗?请致电626-283-5128与吴希素注册营养师预约免费体重分析及订立减重目标，或电邮至hazel@smarteater.net