Can diet reduce the risk of Metabolic Syndrome?
Yes; what you eat can affect how you feel. To lower your risk, try to make the following changes to your daily diet:
• Eat fewer calories. Try to eat less at each meal, and skip dessert. Snack on low-calorie foods such as carrot sticks or rice cakes. Try not to eat fried foods. When eating out, ask that gravy, sauces, or salad dressings be served on the side, and use only a little of them. Cut down on the amount of fat added to your starches (for example, don't put butter on a baked potato or a slice of bread). Remove the skin from chicken after cooking and before eating.
• Eat less saturated fat. Change from full-fat dairy products (such as whole milk, cheese, yogurt, cottage cheese) to reduced-fat and then low-fat (or skim) versions. Use only small amounts of butter or use a margarine that has no trans-fatty acids (such as tub or squeeze packages of margarine). Eat smaller portions of red meat (4 to 6 ounces instead of 6 to 8 ounces). Buy leaner cuts of meat. Eat chicken breasts instead of dark meat. Have at least one meatless dinner per week (but do not use eggs or cheese instead of meat in this meal).
• Eat more whole grains. Eat whole wheat bread, brown rice, oatmeal, and puffed-grain cereals. Whole-wheat pasta or pastas made from quinoa (say: keen-wha) or other grains are sold in health food stores and some supermarkets. Eat whole grain crackers and side dishes such as bulgur wheat.
• Eat more fruits and vegetables. We should all eat at least five servings of fruits and vegetables each day. Eat fruit for snacks instead of chips. Count how many fruit and vegetable servings you eat each day. Look for ways to get your "five-a-day" (two servings of fruit and three servings of vegetables).
• Eat fish. Fish has omega-3 fatty acids, which are good for your heart. Adding fish to your diet is healthier than red meat or cheese. Tuna, salmon, whitefish, and mackerel are good choices. Baking, broiling, or poaching fish will help you avoid extra calories from breading and frying.
• Use healthier fats. Olive oil, canola oil, and sesame oil are healthier than corn oil or vegetable shortening. Use only small amounts of lard, pork fat, or vegetable shortening for cooking. Try using the healthier oils in your recipes. These small changes will bring you large health benefits.
