Here are some tips to help get you started on reducing the amount of fat in your diet, and keep you going.
Meat1. Choose lean cuts of meat. Trim any visible fat from meat before and after cooking 2. Remove poultry skin before or after cooking. 3. Roast, bake, poach, or broil meat, poultry, or fish, so that fat drains away as the food cooks.4. When baking meat place on a pan to allow the fat to drain away from the food. 5. Skim off fat from soups and stews made with meat or poultry.6. Keep servings of meat or poultry on the small size 3-6 ounces twice a day is plenty.Dairy 7. Choose low-fat or fat-free dairy products. 8. Avoid cream sauces and fatty desserts.9. Substitute vegetable-based oils or Becel for butter in recipes.10. Separate eggs and use only the whites whenever possible because all the fat is in the yolk, whereas the white actually contains more protein. Two egg whites can be used in place of every one whole egg when cooking and baking.11. Replace whole milk with skim or low-fat milk in puddings, soups, and baked products12. Cut back on cheese by using small (1 oz) amounts on sandwiches and in cooking or use lower fat and fat-free cheeses (part-skim mozzarella, 1 percent cottage cheese, or nonfat hard cheese). Dressings 13. Try lemon juice, vinegar or fat-free dressing on salad, 14. Use a yogurt based dressing instead of mayonnaise or sour cream dressing15. Season vegetables with herbs and spices rather than sauces, butter, or margarineCooking 16. Steam-fry: sauté foods in water, broth, juice or wine instead of fat (oil, butter, lard). 17. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.18. Use a nonstick pan for cooking so added fat will be unnecessary19. Use a vegetable spray for frying. Preperation 20. Read the ingredients list on all packaged foods - Get in the habit of reading the nutrition information on the packaged foods. Compare the serving size and the fat calories per serving; then choose foods with the lowest amount of fat. 21. Buy foods prepared with no added fats or oils, especially trans fats, hydrogenated or partially hydrogenated fats.Final Tips 22. Eat more servings of grains, vegetables, fruits, lentils and beans (kidney beans, three-bean salad, or chick peas (garbanzo beans)).without added fat. 23. When dining out choose baked potato instead of fries. Ask for vegetables instead of oily rice, pasta or potato.24. Replace fatty desserts with fresh fruits, or sorbet25. Drink more fluids without calories: water is the best choice
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