UPDATE: Last week I gave you some guidelines from an article by Dr. Liz Applegate in the August 1990 Runner's World magazine regarding how to shop to improve your diet. This week I will continue with some more of these sug-ges-tions: Meat market
9. Buy poultry, fish or beef that has been skinned or trimmed of visible fat. Avoid breaded or stuffed items.10. Try ground turkey or chicken as a substitute for ground beef, but check the label or ask to make sure the poultry skin is not included (or too much fat is added).
11. Look for "select" beef, which is lower in fat than the "prime" or "choice" cuts. Don't buy too much meat; six ounces of cooked meat is plenty for any one day.
12. Choose fresh fish. Salmon, mackerel and other cold-water fish are higher in fat than white fish but contain omega-3 fatty acids, which may be more healthful than animal fats.
Since many stores now have a deli that offers ready-made foods to eat at home, and these foods are seldom labeled, consider how they have been prepared before you buy.
13. Select fruit salads that look fresh. Avoid those with syrup or cream.
14. Choose roasted chicken or turkey. Avoid fatty luncheon meats.
15. Ready-to-cook pastas, along with fresh sauces, are great choices. Avoid cream-based mixtures. At home, add extra veggies.
16. Select pasta salads with little or no oil or mayonnaise. Add fresh veggies.
17. The salad bar can be great for a quick lunch or take-home, but pass on high-fat items on the salad.
18. Be careful buying cheeses because they generally contain 60 percent or more fat calories. Look for part-skim mozzarella, or reduced-fat cheddar or Monterey Jack and calculate percent fat from fat grams.
19. Select skim or 1 percent milk.
20. Choose low-fat or non-fat yogurts. Also, you can substitute plain non-fat yogurt for sour cream in most recipes.
21. Try part-skim ricotta cheese in place of cream cheese on bagels or in recipes.
22. Look for margarines that list liquid vegetable oil as the first ingredient.
More guidelines next week!- HEALTHFUL LIFESTYLE GOALS
Exercise: Increase aerobic exercise to about 22.5 minutes a day. Continue doing 15 abdominal curls. Add five modified pushups. To do these, lie on your stomach on the floor with your hands near your shoulders. Slowly push the upper body up by straightening your arms, using your knees as the fulcrum. If it seems difficult, allow the body to bend so that there is not so much resistance. Do not try to do regular pushups.
Diet: Switch to 1 percent milk.
Remember, if a suggestion is made that you are already doing, just keep doing it and wait for the next suggestion.