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).

 

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