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 Editor's Note: Just a quick note to let you know that due to the long weekend coming up, we will not post on Monday, and the JSN Newsletter will be sent on Tuesday morning instead of today. We hope you have a fun-filled Memorial Day weekend with family and friends...be safe!
Unfortunately, food high in fat, sodium and sugar are usually on the grill and picnic table. Fried foods and fatty meats taste good but can put too much saturated fat in your diet if you eat them often or in large amounts. There are other ways you can add flavor to your food, keep reading to find out! Tip #1 - Shake It Up with Herbs and Spices
These herbs and spices will add lots of flavor without adding loads of sodium:
• Basil
• Bay leaf
• Chili powder
• Cinnamon
• Cumin
• Curry powder
• Dry mustard
• Garlic powder (not garlic salt)
• Onion powder (not onion salt)
• Oregano
• Paprika
• Parsley
• Pepper, black and red
• Poultry seasoning
• Thyme
• No-salt spice blends Tip #2 - Take the Low Sodium Highway!
What is sodium? Sodium is a part of salt - it also is a part of mixtures used to flavor and preserve foods.
Preparing foods the low sodium way is easy:
• Try to cook from scratch.
• Start with foods low in salt and sodium.
• Use herbs, spices, and fruit juices to season food.
• Do not add salt to your food when cooking or at the table.
• Rinse canned foods like tuna and canned vegetables to remove salty juices. Healthy Tip #3 - Forgo the Fat
Use these tips to choose and prepare foods low in saturated fat and cholesterol: Buying Tips
• Choose lean cuts of meat. Choose fish and skinless poultry more often; they are generally lower in saturated fat than meat.
• Look for meats labeled "lean" or "extra lean."
• Limit organ meats like liver, sweetbreads, and kidneys. Organ meats are high in cholesterol, even though they are fairly low in fat.
• Limit high fat processed meats like bacon, bologna, salami, hot dogs, and sausage. Choosing the Right Hot Dog
• Remember that some chicken and turkey hot dogs are lower in saturated fat and total fat than pork and beef hot dogs.
• There are also "lean" beef hot dogs that are low in fat and saturated fat.
• Usually, processed poultry products have more fat and cholesterol than fresh poultry.
• To be sure, check the nutrition label on deli products such as hot dogs and luncheon meats to find those that are lowest in fat and saturated fat.
• Try fresh ground turkey or chicken made from white meat, like the breast.
• Limit use of goose and duck. They are higher in saturated fat, even with the skin removed.
• Choose shellfish occasionally. Shellfish has little saturated fat in general, but its cholesterol content varies--some (like squid, shrimp, and oysters) are fairly high while others (like scallops, mussels, and clams) are low.
• Buy canned fish packed in water, not oil. Preparation Tips
• Trim fat from meat and remove skin from poultry before eating.
• Bake, BBQ, broil, microwave, poach, or roast instead of frying. When you do fry, use a nonstick pan and nonstick cooking spray or a small amount of vegetable oil to reduce the fat.
• When you roast, place the meat on a rack so the fat can drip away.
• Brown ground meat and drain well before adding other ingredients.
• Use fat free ingredients like fruit juice, wine, or defatted broth to baste meats and poultry.
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