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).