Reducing Cholesterol in Eggs
Use 2 egg whites to one egg yolk to save calories and unwanted cholesterol.
The egg white contains zero cholesterol and a mere 17 calories per egg.
Recommended Daily Intake for Whole Eggs
The current 'egg per day' recommendation is ONE and that includes eggs used to prepare all the foods that you eat throughout the day.
Healthier Oils Based on Fatty Acid Distribution
All oil calories can be pricey. An extended list of their distribution n of fatty acids can be accessed at Diet Bites here.
They all contain about 120 calories per Tablespoon. However, each type has its own amounts of monounsaturated, polyunsaturated, saturated, and Trans fats. Very few contain cholesterol milligrams BUT some types of fatty acids - particularly saturated and Trans, create cholesterol issues within the body when used over time in the daily diet.
Health Notes for popular oils:
Hazelnut Oil - Comes with a good dose of Vitamin E to strengthen immunity.
Olive Oil - High in monounsaturated fat which has been shown to reduce total cholesterol.
Palm Oil - Best for soap making rather than dietary needs.
Tips for Popular Spreads & Foods High in Cholesterol
Replace the butter and margarine in your recipes with wine to sauté.
For cooking purposes, use non-stick cooking spray to save a legion of demon calories.
Filo dough is a lighter dough that can be used to reduce calories while dieting when used in recipes that generally call for pie crust. It only takes a few sheets to create a lower calorie, lower fat treat.
Five full sheets of filo dough contain about 180 calories and 1.5 grams of fat.
Dietary Fat - How Much?
Limit fat to 30% of total calories. Keep in mind that butter, chicken fat, margarine, oil - they are all 100% fat which translates to big calories - about 120 calories per Tablespoon.
Measuring Recommended Serving Sizes Pays Off in the Form of Weight Loss, Cholesterol Milligram Reduction
If you purchase large containers of sour cream, cottage cheese, yogurt and whipped topping (just to give a few examples) measure out the serving size rather than guessing. You'll save calories that can be used for more nutritional food choices - in addition to negative amounts of cholesterol milligrams.
The larger containers make serving sizes difficult to guess and odds are, you'll be eating closer to two servings than one without measuring. Take heart for soon you'll be an old pro, able to determine serving size by sight rather than having to measure.
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