The following are some suggestions to help you stay on a low-fat, heart-healthy eating plan. I'm not a chef or a nutritionist - I'm just a reluctant cook who needed to feed a husband determined to reverse his cardiovascular disease (see www.healthsmartsonline.net for his success story). These are some of the things we found useful.
Tip #1:
Olive oil - yes, it's a healthier alternative to other fats and oils, but it's still loaded with fat calories. Early on we made the mistake of thinking that if it's olive oil, it is good for us - in fact, you often see it described as the "healthy oil." That's just a clever marketing trick to make us think that the more we use it, the healthier we get. Not so.
Olive oil is the only oil I use, but I've learned to use it sparingly. If a recipe calls for it, I try to use the tiniest amount I can get away with. Often if a recipe involves sautéing or grilling, I substitute Pam Olive Oil spray, which has no fat at all.
Tip #2:
Having a hard time giving up dessert? One trick we came up with is to have our salad after dinner. The slightly sweet taste of the dressing (we often use a low-fat honey-mustard dressing) and the sweetness of the tomatoes, plus the crunch of the greens, make us forget all about dessert. I also toss in a tablespoon of chopped dates, which adds to the sweet taste. My husband loves those dates!
Tip #3:
When preparing low-fat meals, try to add as much texture and flavor as possible. I try different combinations of herbs and spices to keep the palate entertained. Some of the Asian sauces, like hoisin or wasabi, keep the tongue so busy that it doesn't even notice the absence of fat.
Tip #4:
If you are a reluctant cook like me, look for recipes that are quick and easy, then adapt them by lowering the fat content. Also look for time-savers like pre-cooked chicken strips (such as Perdue Short Cuts), pre-washed salad greens, and pre-cut veggies.
And if the voice in your head says, "Oh, that's more expensive," just compare that to the cost of a doctor or a hospital bill or a single prescription. Spending a couple of dollars more at the grocery store will save thousands of dollars in the long run.
Tip #5:
Get used to eating less - lots less. More and more studies are showing that thinner people are healthier and live longer. The key thing is to maximize the nutritional content of what you eat and eliminate anything that is just empty calories, such as "snack" foods. Snack foods are usually loaded with fat or salt or sugar or all three - often with some chemicals thrown in - manufactured to appeal only to our mouths and not our bodies.
Tip #6:
As your stomach adjusts to less food, try these tips for minimizing hunger pains. Drink water - that will usually quiet things down. Herbal tea or seltzer water works well too. If that doesn't work, try an antacid like Tums or Rolaids. Works for me every time.
It also helps to remind yourself that the stomach is supposed to be empty most of the time. It's a receptacle and mixing station for foods, not the center of the universe. Learn to distinguish between real and psychological hunger, and only eat when it's time to fuel your body.
Tip # 7:
Having trouble getting all those fruits and vegetables in every day? My husband has a 16-ounce glass of Low-Sodium V-8 Juice every day, which equals 4 servings of vegetables. That's a whole lot of chopping that I don't have to do!