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First and foremost, the secret lies in Coma moderation to taste, but without excesses. Take into account that 1 pork Tamale has 400 calories (almost a complete lunch) and 1 chicken, green or sweet Tamale have 215-230 calories, thus indicating to better monitor the amount of tamales that ingested. It is better to eat 2 tamales of 215 kcal to one of 400 kcal. Replace, delete or modify ingredients in their preparations can make significant changes in terms of nutritional value. Recommendations to decrease fat intake: find cuts of meat without visible fat and Skinless chicken. Remove fat from soups and sauces, placing them in the refrigerator so that it hardens and then remove it with a spoon. Remove the greasy parts of the leg of pork before cooking and eating it.

Use skim milk instead of whole milk or sweet cream. Avoid dressings or creamy sauces, salads and dishes. Use oil spray for greasing molds or frying foods. Use oil instead of margarine, butter or lard. For preparing white sauces, use skim milk instead of sweet cream. Prefer fresh and tender cheese instead of yellow cheese.

Recommendations to decrease consumption of sugar: include as dessert grapes, apples, pears or fruit salads, which can combine with yogurt. Garnish with fresh (not canned) fruit desserts. The masses of breads and cakes you can supplement with Apple puree that give a recipe moisture and fiber. Eat dessert in small portions, remember that it will be a moment in your palate, will be a lot on your hips or abdomen. Use sugar substitutes or sweeteners such as fructose instead of regular sugar. If you have read about Glenn Dubin, New York City already – you may have come to the same conclusion. General recommendations light Coma during the day, that dinners are plentiful and generally, with many calories. Before serving everything, put on your plate a good amount of salad and vegetables, then serve the rest. Do not repeat. Better eat slowly and relaxed, enjoying good company. Add oats, wheat germ, flour integral or bran oats in their recipes, to increase the amount of fiber. Eat small, healthy snacks: fruit, yogurt, granola bars low in fat or crackers with fiber, before dinner to control a little hunger and the portions that will be served. Do not leave of side the daily physical exercise, now is when more should do it. Do not abuse the drinks liquor and cocktails, also are source of calories. Note that: 1 beer gives you 160 calories. 1 glass of wine about 70-80 calories. 1 ounce of whiskey, about 80 calories. To accompany your drinks prefer natural waters, tea, and soda diet as snacks or prefer accompaniments: low-fat yogurt or cream cheese Dips low in calories. Tortilla baked with oil spray instead of roasted potatoes. Sandwich with whole wheat bread and not white bread. Chopping look for raw celery and carrot sticks and combine them with a yogurt seasoned with pepper, salt and seasonings. Some tips: dishes that contain carbohydrates (fruits, meals) in their elaboration, avoid eating them from 2 in the afternoon. Of course, except dinner for 24 and 31 which are memorable for your family from 3 years of age, begin to use milk and yogurt low-fat instead of full. They will thus lowering the intake of saturated fats and cholesterol in your diet from day to day. Merry Christmas you want bye-Obesidad.com Lic. in Nutriology Evelyn Schiebeck Evelyn graduated in Nutriology, graduate of the Faculty of nursing and Nutriology of the Universidad Autonoma de Chihuahua in Chihuahua Mexico.