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.


  • 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.


  • 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.
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