CUT THE FAT

Your brain is about 60 percent fat and uses 20 percent of your body's metabolic energy plus 3 pound and uses 20 percent of blood, So it's not too surprising that you need some fat in your diet. Without it, your nervous system and metabolism aren't able to function normally. Fat help carry, absorb, and store the fat-soluble vitamins ( A, D, E and K ) in your bloodstream. But a diet that's too high in fat can damage synapses in the hippocampus area of the brain, the part that affects memory and learning. Moderate your fat intake by using some of the following tips.

• Choose low-fat or fat-free dairy products.
• Use low-fat dressing and limit buttermilk, ranch and blue cheese dressings.
• Use nonstick cooking sprays or nonstick pans and avoid frying anything in oil.
• Trim excess fat and skin from all meat and poultry.
• Choose foods based on amount of total fat and type of fat.
• Watch for hidden fats. Pizza topping, fried foods, ice cream, high fat mean( salami, bologna, bratwurst, hot dogs, pepperoni, sausage, bacon, and spare rips), cakes, cookies, macaroni salad, potato staled, and coleslaw.
• Limit your intake of red meat; opt for poultry, fish, or nonmeat dishes more often.
• Limit your use of cream sauces on pastas, use marinara or other tomato-based toppings instead. 

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