10 Tips to Reduce Fat in Your Diet
by Kathy Thompson
1. Steam, boil, broil, or microwave vegetables, or stir-fry them
in a small amount of vegetable oil.
2. Season vegetables with herbs and spices rather than sauces, butter,
or margarine.
3. Try lemon juice or fat-free dressing on salad, or use a yogurt
based dressing instead of mayonnaise or sour cream dressing.
4. To reduce saturated fat, use vegetable oil or tub margarine instead
of butter or stick margarine when possible.
5. Replace whole milk with skim or low-fat milk in puddings, soups,
and baked products. Substitute plain nonfat yogurt, blender-whipped
cottage cheese, low-fat sour cream, or buttermilk in recipes that
call for sour cream.
6. Choose lean cuts of meat, and trim any visible fat from meat before
and after cooking. Remove skin from poultry before or after cooking.
Monitor portion sizes. (Lean meats end in "loin".)
7. Roast, bake, or broil meat, poultry, or fish, so that fat drains
away as the food cooks.
8. Use a nonstick pan for cooking so added fat will be unnecessary,
use a vegetable spray for frying.
9. Chill broths from meat or poultry until the fat becomes solid.
Spoon off the fat before using the broth.
10. Eat a low-fat vegetarian main dish at least once a week.
Kathy Thompson, is a writer and speaker, with over 25 years of researching
nutrition and fitness. Kathy provides coaching, classes, workshops,
articles, reports, columns. For help with losing weight, cleaning
up your diet, or improving health, contact Kathy at: healthyu@words4-u.com
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