Tips on Reducing the Fat in Your Diet
· Use less margarine, butter, oil, sauces and gravies when preparing foods. Buy less and use less fat in cooking. Choose fat sources that are higher in polyunsaturates and monounsaturates. Non-hydrogenated fat is better than hydrogenated or partially hydrogenated fat.
· Choose lower fat milk products (1% or skim milk, light cheese, etc.) more often
· Choose lower fat processed meats such as turkey, chicken, ham, or roast beef.
· Choose leaner cuts of meat and remove the skin and all visible fat before cooking. However, some fish such as salmon and mackerel are high in omega-3 fats that are heart healthy.
· Baking, microwaving, and poaching are lower fat ways of cooking. Eat less deep-fried foods and try broiled, baked, roasted, or stir-fried foods more often.
· Instead of meat, choose canned or dried legumes (beans, lentils, split peas) more often. Rinse canned products with water to reduce salt intake.
· You can substitute applesauce for some of the fat in baked goods. For example, if a muffin recipe calls for 1 cup (250 mL) of oil, replace half of the oil (125 mL) with applesauce.
· When dining out, ask for dressing and sauces on the side.
· Eat nuts in moderation because they are loaded with fat and calories. Depending on what nuts you choose, 1/2 cup (70 grams) can be as much as 40 grams of fat (10 teaspoons).