Same in Canada
To get more fibre:
Use whole-grain breads, pasta, rice, flour where possible.
Make sure you have at least one serving of vegetables or fruit per portion of the recipe.
Beans or legumes are a great source of fibre.
For more tips on fibre click here.
To limit the amount of saturated and trans fats and get more healthy fats like polyunsaturated and monounsaturated fats:
Use milk products with 2% MF or less
Use lower fat cheeses (20% MF or less).
For meat, remove the visible fat before you cook the meat.
Poultry should be cooked and served without the skin.
Keep the amount of vegetable oil for cooking or sautéing low.
Use soft, non-hydrogenated margarines instead of butter.
Nuts (almonds, walnuts) and seeds are nutritious but they are high in calories and fats - limit the serving size to no more than 30g per serving of the recipe
For more tips on fat click here.
To get less sodium:
When using canned variety of beans or legumes make sure you rinse them before adding to the recipe.
Use unsalted or reduced-sodium broths, homemade or store bought.
Use reduced sodium soy sauce or dilute regular soy sauce with 50% water.
Salt can be replaced with herbs or spices in most recipes.
When cooking pasta, skip the salt in the cooking water.
Started Primal June 2012 at 148.5lbs, and 5' 1", reached goal weight in 5 months.
Lowest weight 93lbs - too thin. Now stable at around 100lbs much better weight for me at my age.
Primal, minus eggs, dairy and a myriad of other allergens.