Nutrition: Things to Subtract
Fat: Some fats are HIDDEN and can be found in pastries, certain candy, and many snack foods. Look at the nutrition label to check the amount of fat. High fat foods are also high in calories, which may lead to weight gain. Look at food labels for fat contents to help you keep track of the fat you eat. No more than 20-30% of the calories you eat in one day should come from fat.
Certain meats and high fat dairy products (such as butter or cream) are sources of fat that you should subtract from what you eat. A diet high in fat may increase your risk for breast, colonPart of the large intestine., and prostate cancersA kind of cancer that develops in the cells of a man's prostate, the small gland in men located under the bladder that helps make the fluid that holds sperm..
If you eat meat, use these tips to lower the fat content:
- Buy lean meat.
- Remove the skin from poultry before you cook it.
- Bake or broil meats instead of frying them.
- Trim visible fat from roast, steak, and pork before serving.
Treated and Cooked Foods: Meat and fish are often treated to keep them fresh. For example, they may be coated in salt (salt-cured) or nitrites (nitrite-cured), or smoked. Eating large amounts of meat and fish that are treated in these ways may lead to cancers of the esophagus and stomach. Try to avoid meat or fish treated in these ways. Food that is broiled or barbecued very dark also contains small amounts of substances that cause cancer. Try to avoid eating lots of foods that are cooked this way.