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Healthy Habits: Cut Down on Harmful Fats and Oils

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How to Cut Back

  1. First, rid your diet of as much saturated fat as possible. If you consume butter or margarine on a regular basis, replace both with an intermediate product called "better butter." Blend together two sticks of butter with one cup of canola oil. Keep it refrigerated.
  2. Develop the habit of reading labels. Be on your guard for hidden fats in processed foods. Health professionals are warning us to eliminate saturated fats and to reduce our overall intake of fat from 50 percent to 20 percent of our daily calories. 12 If you're one who consumes the national average of 2,500 calories or so a day, this means no more than 500 of those should be in the form of fats – that's approximately 55 grams, or four tablespoons.
  3. Make the switch from a frying pan to an electric wok. These use less heat and less oil. Put a little water in first, then the vegetables, then the oil.
1. Udo Erasmus, Fats and Oils (Vancouver, Canada: Alive Books, 1986), page 299.
2. Erasmus, page 299.
3. Erasmus, page 201.
4. Dean Ornish,
Dr. Dean Ornish's Program for Reversing Heart Disease (New York: Ballantine Books, 1990), page 264.
5. Ornish, page 264.
6. Erasmus, page 299.
7. David Reuben,
Everything You Always Wanted to Know About Nutrition (New York: Simon and Schuster, 1978), page 138.
8. Erasmus, page 101.
9. Andrew Weil,
Natural Health, Natural Medicine (Boston: Houghton Mifflin, 1990), page 18.
10. Erasmus, pages 44, 135, 117.
11. Ornish, page 266.
12. Oliver Alabaster, as quoted by Neal D. Barnard,
The Power of Your Plate (Summertown, TN: Book Publishing Co., 1990), page 56.

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From HEALTHY HABITS: 20 Simple Ways to Improve Your Health by David J. Frahm as used by arrangement with Jeremy P. Tarcher, a member of Penguin Group (USA) Inc. Copyright © 2003 by David and Anne Frahm. All rights reserved.

To order this book visit www.penguin.com. Get a 15% discount with the coupon code FENPARENT.


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