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-=| Building a Better Diet |=-
   ------------------------

This may seem too easy after reading, but think about it!  The 3 methods of
building a better diet can be summed up as:

                                SUBSTITUTION
                                REDUCTION
                                ELIMINATION

Substitution    : Substitute lower calorie foods or cooking methods for high
                  calorie ones.  Reduce saturated fats by broiling, baking or
                  steaming your foods instead of deep frying.

Reduction       : Cut down the amount of fats, sugar and salt in your meals.
                  Choose skim milk instead of whole milk.  Select the leanest
                  cuts of meats.  Trim visible fat from meat.  Remove the skin
                  from poultry before cooking.  Use non-stick cookware to re-
                  duce the amount of oil needed.  Reduce fats by substituting
                  egg whites for whole eggs.  And a plug for us vegetarians;
                  cut out meat and poultry completely.  Use butter substitutes.
                  Although all oils are high in fat and calories, vegetable
                  oils are lower in saturated fats.  Add more fish and less 
                  meat to your diet.  Roast, broil, bake or simmer meat, poul-
                  try and fish.

Elimination     : Omit nonessential ingredients such as sugar, fat and salt. 
                  Use sugar substitutes to replace sugar.  Use extracts, herbs 
                  and spices to enhance the flavor of foods.  For example, use 
                  some cinnamon or vanilla extract.  Substitute broth for oil, 
                  butter and margarine to saute foods.

