National Campaign against Overweight and Obesity

Guidelines of Daily Use

In the kitchen:

Cook in a non-stick pan to avoid using lots of oil and ghee
Use nonstick cooking spray instead of oil, margarine, or other fat.
Trim any visible fat from meat or chicken before cooking.
In your recipes, replace each egg yolk with two whites
Follow the method of (boiling, grilling, cooking and light boiling with vigorous stirring).
Use aluminum foil to cover the meat, chicken or fish during cooking in the oven to keep their textures and flavor.
You can use flour or potato starch to thicken gravy or sauce instead of cream.
Reduce the amount of oil used to half, even if the recipe needs the full amount.
Add seasonings and spices to your dishes and reduce the amount of oil, ghee and fat.

Shopping:

Do not go shopping on an empty stomach.
Make a list of grocery items you need, and stick to it.
Buy a lot of fruits, vegetables, rice and pasta
Stay away from sections that offer attractive food.
Look for fat-free or low-fat food.
Read Food Product Content Labels, and
Read the information and content labels and try to choose foods that do not have more than 30% of fat.

Snacks:

When you feel hungry between meals, you can eat the following snacks.
Light Microwave Popcorn.
Salted Pretzel.
Chopped fruit with low-fat milk.
Chopped vegetables with a mixture of mint and milk
Rice cakes
Frozen low fat milk with different flavors.
Stay away as possible from nuts, potato chips and chocolate, because they are delicious but also full of fat.

Invitations to have outdoor dinner:

Don't have lunch or dinner on an empty stomach, and try to eat a snack before going out to eat.
Eat vegetable garnish instead of bread, butter, potato chips and nuts.
Ask for the sauce and appetizer to be separate, where you can add the amount you would like to your plate.
start eating salad
Eat cooked potatoes or boiled pasta instead of chips.
You must keep your health, so do not commit yourself to eat the particular offered meal if it was less expensive but having more fats.