{"id":537,"date":"2021-09-08T09:08:52","date_gmt":"2021-09-08T09:08:52","guid":{"rendered":"http:\/\/kiwifit.ie\/?p=537"},"modified":"2021-09-08T09:08:52","modified_gmt":"2021-09-08T09:08:52","slug":"tips-to-start-changing-your-diet-part-2","status":"publish","type":"post","link":"https:\/\/kiwifit.ie\/index.php\/2021\/09\/08\/tips-to-start-changing-your-diet-part-2\/","title":{"rendered":"Tips to start changing your Diet \u2013 Part 2"},"content":{"rendered":"<p><strong>Choose healthier fats<\/strong><\/p>\n<ul>\n<li>\u00a0 Increase omega 3 fatty acids<\/li>\n<li>\u00a0 Eat other foods high in omega 3 fatty acids daily<\/li>\n<li>\u00a0 Eat fish high in omega-3 fatty acids twice a week<\/li>\n<li>\u00a0 Eat more grain fed meats<\/li>\n<li>\u00a0 Choose wild caught fish and shrimp over farm raised<\/li>\n<li>\u00a0 Decrease consumption of omega 6 fatty acids<\/li>\n<li>\u00a0 Check ingredients on food labels<\/li>\n<li>\u00a0 Decrease use of cooking oils high in omega-6 fatty acids<\/li>\n<li>\u00a0 Do not exceed smoke point when cooking with oils<\/li>\n<li>\u00a0 Consider use of coconut oil, organic broth, or water<\/li>\n<li>\u00a0 Ask your server what cooking oils will be used in preparing your dish<\/li>\n<li>\u00a0 Consider using olive oil (high in monounsaturated fat) instead of bottled salad dressing and other oils<\/li>\n<li>\u00a0 Avoid trans fatty acids<\/li>\n<li>\u00a0 Avoid margarine (hydrogenated or partially hydrogenated oils). Instead, consider using small amounts of olive oil with optional salt and garlic powder<\/li>\n<li>\u00a0 Try avoid restaurants possibly using trans-fats<\/li>\n<li>\u00a0 Reduce hidden trans-fats by examining ingredients and nutrition values on food labels<\/li>\n<\/ul>\n<p><strong>Eat lower fat foods<\/strong><br \/>\n\u2022 Eat lower fat cuts of meat<br \/>\n\u2022 Choose milk with lower fat (2%, 1%, 1\/2%, Skim or non-fat)<br \/>\n\u2022 Choose lower fat cheese (mozzarella, low fat cheese)<br \/>\n\u2022 Plan to eat healthfully 6 days a week and only higher fat foods one day a week<br \/>\n\u2022 Substitute plain yogurt for mayonnaise in your chicken or tuna salad<br \/>\n\u2022 Decrease sandwich spread or salad dressing by progressively adding plain yogurt<br \/>\n\u2022 Reduce hidden oils by examining ingredients on food labels<\/p>\n<p><strong>Appetite control<\/strong><br \/>\n\u2022 Eat a snack before lunch or dinner to reduce tendency to overeat<br \/>\n\u2022 Keep a food journal of the quantities of all food eaten<br \/>\n\u2022 Rate appetite after each meal or snack: 1) Very Hungry, 2) Hungry, 3) Satisfied, 4) Full, 5) Very Full<br \/>\n\u2022 Eat just until comfortable (rating of 3),leave food on the plate if necessary<br \/>\n\u2022 Check your diet periodically<br \/>\n\u2022 Weigh food and serve pre-determined portion before sitting down to eat<br \/>\n\u2022 Limit the number of times you eat out at restaurants<br \/>\n\u2022 Eat before being around processed snack foods (eg: party, shopping, etc.)<br \/>\n\u2022 Agree to do extra exercise if you eat more than you had planned<\/p>\n<p><strong>Planning<\/strong><br \/>\n\u2022 Write weekly menu with accompanying shopping list<br \/>\n\u2022 Keep shopping list (with pen or pencil) conveniently located in kitchen<br \/>\n\u2022 Prepare foods the evening before and refrigerate for the next day<\/p>\n<p>So try to follow some of these steps and improve your diet!!!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Choose healthier fats \u00a0 Increase omega 3 fatty acids \u00a0 Eat other foods high in omega 3 fatty acids daily \u00a0 Eat fish high in omega-3 fatty acids twice a week \u00a0 Eat more grain fed meats \u00a0 Choose wild caught fish and shrimp over farm raised \u00a0 Decrease consumption of omega 6 fatty acids<\/p>\n<p><a class=\"more-link\" href=\"https:\/\/kiwifit.ie\/index.php\/2021\/09\/08\/tips-to-start-changing-your-diet-part-2\/\">Continue Reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":538,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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