Are you serious about decreasing your fat consumption? Do you need a few pointers? Here are ten quick tips for reducing your fat intake.
1. If you are an ice-cream lover, try fat-free frozen yogurt instead of higher fat ice-cream, or try other fat-free dessert options, such as fat-free angel food cake, fat-free gelatins, or ripe fruits.
2. When you do decide to eat higher-fat foods, take smaller portions of the high-fat item and larger portions of other things on the menu, like vegetables, pasta, whole-grains, and fruit.
3. Buy low-fat or fat-free versions of mayonnaise and salad dressing. Rather than pouring the dressing directly onto your salad, consider dipping each bite into a side dish of dressing. This way you can pre-measure and control the amount you consume.
4. Buy skim or low-fat versions of milk, cheese, cream cheese, sour cream, cottage cheese, and yogurt. Don’t buy any dairy product with more than 1%-2% fat content. Remember, dairy fat is saturated fat, the kind you want to minimize in your diet for heart health.
5. Bake or roast your poultry, fish, and meat on a roasting rack, so the meat doesn’t swim in the fat and the fat drains off as the meat cooks.
6. After cooking all cuts of meat for soups, stews, or gravies, chill the liquid broth to congeal the fat. Then skim off the fat and reheat the rest of the flavorful liquid for your dish.
7. Use a nonstick skillet and vegetable spray to keep foods from sticking. Avoid frying foods in oil, and avoid or minimize the amount of deep-fried fast-food or packaged fried foods that you eat.
8. Refuse to eat poultry skin or pork rinds, and trim off all fat from meats before cooking. This way you avoid the temptation to eat crispy skin, and you avoid the added fat contribution.
9. Watch out for egg yolks. Eating an egg yolk is like taking a cholesterol pill. You can buy egg-free noodles and packaged liquid egg whites without the fatty yolk. Or you can use two egg whites to equal a whole egg. If you are coating a food for baking, and you usually dip the food into an egg mixture, use only egg whites. Beat the egg whites a bit first to help with coating.
10. Purchase soup stock in fat-free versions. If you use soup stock for soups, casseroles, and rice dishes, you can still flavor your dish sufficiently with fat-free versions and extra spices and herbs for flavor. Remember to garnish your foods too, for visual and taste appeal.
If you are serious about decreasing your fat consumption, these 10 quick tips for reducing your fat intake, should provide you with helpful information.