cat lover
08-05-2006, 06:59 PM
Meats and fish
There's no doubt that meat is tasty, and it's also got some good nutritional value, but its typically high fat content can make it something of a diet danger. Reduce your fat intake from meat by following these simple suggestions:
Trim off all visible fat and remove skin from poultry before cooking
Choose red meat with little marbling
Choose the white meat of turkey or chicken over beef or pork
Choose lowfat versions of salami, bacon and sausage
Add extra beans, lentils, vegetables, rice or pasta to meat dishes to fill them out
Eat modest proportions; 3.5 to 4oz
When it comes to fish, choose fresh or frozen fillets. When cooking fish or meat choose baking, grilling, dry roasting and steaming over frying to reduce the fat content.
Spreads and sauces
Spreads, sauces and dressings are a great addition to grilled meats, breads, vegetables and salads, but not if they come "dressed" in fat. Many sauces are almost off the scale when it comes to fat content. Pesto, alfredo, cheese and any creamy sauce are some of the worst.:eek: Instead of destroying the goodness of your food with fatty add ons try these tips:
Squeeze lemon and lime or sprinkle fresh herbs over your meat
Use yogurt or applesauce in place of cream and oils in sauces
Use high fat spreads sparingly and spread as thin as possible
Put a light peanut butter spread on your morning toast or use sugar-free jams
Salads
If you think "salad" equates to "lowfat," think again.:eek: Lettuce, cucumber, tomato, peppers, and other traditional salad ingredients are fine, but the add-ons really "add on" a lot of fat. To minimize the fat content of salads, avoid salad add-ons such as bacon bits, croutons and cheese, and keep high fat dressings away from your greens. Use lowfat, reduced fat, and oil-free varieties, or try one of these suggestions:
Use flavored vinegar or lemon juice as a great alternative to high-fat and oil laden dressings
Have a side of olive oil and vinegar. Combine the two with a sprinkle of salt and pepper to make your own vinaigrette - delicious!
Ask for your dressing on the side and dip the tip of your fork into the dressing before delving into your salad. This way you can get the flavor of the dressing but only use 1/3 as much.
Use fat-free or lowfat mayonnaise or miracle whip when making potato salad
Use a honey or Dijon mustard in place of mayonnaise to add a unique twist to backyard barbeque salads
Breads and baked goods
Most people avoid bread because of the high carb content, but fat is also something you need to watch out for. Breads offered at most restaurants come with butter, but you don't have to use it! Many restaurants also place buttery garlic, specialty, or cheese breads on tables. Avoid the extra fat in these breads and ask for plain bread.
Store bought baked goods are full of both trans and saturated fats. Often, the fat content of a muffin or cookie is higher than that of a burger! If you make them yourself though, you can cut out some fat if you:
Avoid the use of shortening which is incredibly high in saturated fat
Use fat substitute baking products and adjust the butter content of recipes
Substitute two egg whites for each egg to cut down on both fat and cholesterol
Desserts, sweets and treats
Dessert doesn't have to mean fat; there are options other than cream-filled deep-fried pie:
Choose lowfat pudding, Jell-O or fresh fruit topped with fat-free whipped cream
Use lowfat yogurt in place of ice cream lowfat vanilla yogurt is great with cakes that are traditionally served with ice cream
If you do have the occasional rich dessert treat, limit portion size to keep fat intake down
Hard candy, gummy bears or jellybeans are much lower in fat than chocolate or caramel treats and choosing plain, salted popcorn( or spray with a fat free margarine spray which will help your seasoning stick to it )over the butter-drenched variety will help to keep your fat intake down. Nibble on fresh or dried fruit for a lowfat snack.
Vegetables and fruits
Almost all fruits and vegetables are number one choices when it comes to lowfat foods. Even avocados, which are high in fat, are fine because the fat they contain is good for your heart. Avocados make a great addition to salads and sandwiches and can also be used as a spread for bread, toast, or crackers.
The "fat trap" with vegetables is in the way they are cooked or served. At home, or eating out, pay attention to the "packaging" of your vegetables. Try these tips as well:
Add a tablespoon of sour cream (2.5g fat) instead of one of butter (11.5g fat) to your potato
Saute your vegetables in a non-fat cooking spray and lemon juice instead of butter
Have your salad dressing on the side
Dairy
Dairy products are an important part of diet, but they're often high in fat. To minimize fat intake from dairy foods:
Choose 2 percent, 1 percent, and non-fat milk
Choose lowfat and fat-free cheeses, sour cream and yogurts. Be aware that cheese substitutes are often still high in fat.
Always go for lowfat ice cream, but still have small servings
Try lowfat or non-fat string cheese as a good snack choice
Soy milk and soy products can be good dairy alternatives as soy is good for your heart, high in protein and has been said to help in the prevention of cancer. However, you still need to choose lowfat varieties of soy brands.
Fast foods, fried foods
Sidling up to a fast-food counter isn't exactly the best way to keep fat out of your diet. However, there are ways to do it, and ways not to.
If you are ordering a hamburger, choose medium or small sized burgers without add ons such as bacon and double cheese
Don't order "fries with that" - have a side of salad instead
If you like white meat, avoid deep-fried chicken or fish, chicken with fat or skin, and chicken nuggets. Choose grilled or baked chicken breast instead.
When it comes to pizzas, avoid sausage and pepperoni as these are high-fat meats. Choose vegetarian toppings and have a modest quantity of cheese. Eat salad instead of buttery garlic bread with your pizza, and remember to have a small serving - more than two pieces is just an invitation for a big fat diet disaster!
Try making your own tortilla chips instead of purchasing bags from the grocery store. By cutting up a corn tortilla, spraying it with a non stick spray and putting it in the oven (approx. 350?) until its crunchy you miss out on all the fat that comes along with regular tortilla chips.
You can also make your own French fries. Decide if you want the potato skin on your fries then pick your thickness and cut up potatoes accordingly. Spray a pan with cooking spray and place your "fries" in the oven ;approx. 350 degrees till they are golden. This is a great way to enjoy those crispy treats without the fat.
There's no doubt that meat is tasty, and it's also got some good nutritional value, but its typically high fat content can make it something of a diet danger. Reduce your fat intake from meat by following these simple suggestions:
Trim off all visible fat and remove skin from poultry before cooking
Choose red meat with little marbling
Choose the white meat of turkey or chicken over beef or pork
Choose lowfat versions of salami, bacon and sausage
Add extra beans, lentils, vegetables, rice or pasta to meat dishes to fill them out
Eat modest proportions; 3.5 to 4oz
When it comes to fish, choose fresh or frozen fillets. When cooking fish or meat choose baking, grilling, dry roasting and steaming over frying to reduce the fat content.
Spreads and sauces
Spreads, sauces and dressings are a great addition to grilled meats, breads, vegetables and salads, but not if they come "dressed" in fat. Many sauces are almost off the scale when it comes to fat content. Pesto, alfredo, cheese and any creamy sauce are some of the worst.:eek: Instead of destroying the goodness of your food with fatty add ons try these tips:
Squeeze lemon and lime or sprinkle fresh herbs over your meat
Use yogurt or applesauce in place of cream and oils in sauces
Use high fat spreads sparingly and spread as thin as possible
Put a light peanut butter spread on your morning toast or use sugar-free jams
Salads
If you think "salad" equates to "lowfat," think again.:eek: Lettuce, cucumber, tomato, peppers, and other traditional salad ingredients are fine, but the add-ons really "add on" a lot of fat. To minimize the fat content of salads, avoid salad add-ons such as bacon bits, croutons and cheese, and keep high fat dressings away from your greens. Use lowfat, reduced fat, and oil-free varieties, or try one of these suggestions:
Use flavored vinegar or lemon juice as a great alternative to high-fat and oil laden dressings
Have a side of olive oil and vinegar. Combine the two with a sprinkle of salt and pepper to make your own vinaigrette - delicious!
Ask for your dressing on the side and dip the tip of your fork into the dressing before delving into your salad. This way you can get the flavor of the dressing but only use 1/3 as much.
Use fat-free or lowfat mayonnaise or miracle whip when making potato salad
Use a honey or Dijon mustard in place of mayonnaise to add a unique twist to backyard barbeque salads
Breads and baked goods
Most people avoid bread because of the high carb content, but fat is also something you need to watch out for. Breads offered at most restaurants come with butter, but you don't have to use it! Many restaurants also place buttery garlic, specialty, or cheese breads on tables. Avoid the extra fat in these breads and ask for plain bread.
Store bought baked goods are full of both trans and saturated fats. Often, the fat content of a muffin or cookie is higher than that of a burger! If you make them yourself though, you can cut out some fat if you:
Avoid the use of shortening which is incredibly high in saturated fat
Use fat substitute baking products and adjust the butter content of recipes
Substitute two egg whites for each egg to cut down on both fat and cholesterol
Desserts, sweets and treats
Dessert doesn't have to mean fat; there are options other than cream-filled deep-fried pie:
Choose lowfat pudding, Jell-O or fresh fruit topped with fat-free whipped cream
Use lowfat yogurt in place of ice cream lowfat vanilla yogurt is great with cakes that are traditionally served with ice cream
If you do have the occasional rich dessert treat, limit portion size to keep fat intake down
Hard candy, gummy bears or jellybeans are much lower in fat than chocolate or caramel treats and choosing plain, salted popcorn( or spray with a fat free margarine spray which will help your seasoning stick to it )over the butter-drenched variety will help to keep your fat intake down. Nibble on fresh or dried fruit for a lowfat snack.
Vegetables and fruits
Almost all fruits and vegetables are number one choices when it comes to lowfat foods. Even avocados, which are high in fat, are fine because the fat they contain is good for your heart. Avocados make a great addition to salads and sandwiches and can also be used as a spread for bread, toast, or crackers.
The "fat trap" with vegetables is in the way they are cooked or served. At home, or eating out, pay attention to the "packaging" of your vegetables. Try these tips as well:
Add a tablespoon of sour cream (2.5g fat) instead of one of butter (11.5g fat) to your potato
Saute your vegetables in a non-fat cooking spray and lemon juice instead of butter
Have your salad dressing on the side
Dairy
Dairy products are an important part of diet, but they're often high in fat. To minimize fat intake from dairy foods:
Choose 2 percent, 1 percent, and non-fat milk
Choose lowfat and fat-free cheeses, sour cream and yogurts. Be aware that cheese substitutes are often still high in fat.
Always go for lowfat ice cream, but still have small servings
Try lowfat or non-fat string cheese as a good snack choice
Soy milk and soy products can be good dairy alternatives as soy is good for your heart, high in protein and has been said to help in the prevention of cancer. However, you still need to choose lowfat varieties of soy brands.
Fast foods, fried foods
Sidling up to a fast-food counter isn't exactly the best way to keep fat out of your diet. However, there are ways to do it, and ways not to.
If you are ordering a hamburger, choose medium or small sized burgers without add ons such as bacon and double cheese
Don't order "fries with that" - have a side of salad instead
If you like white meat, avoid deep-fried chicken or fish, chicken with fat or skin, and chicken nuggets. Choose grilled or baked chicken breast instead.
When it comes to pizzas, avoid sausage and pepperoni as these are high-fat meats. Choose vegetarian toppings and have a modest quantity of cheese. Eat salad instead of buttery garlic bread with your pizza, and remember to have a small serving - more than two pieces is just an invitation for a big fat diet disaster!
Try making your own tortilla chips instead of purchasing bags from the grocery store. By cutting up a corn tortilla, spraying it with a non stick spray and putting it in the oven (approx. 350?) until its crunchy you miss out on all the fat that comes along with regular tortilla chips.
You can also make your own French fries. Decide if you want the potato skin on your fries then pick your thickness and cut up potatoes accordingly. Spray a pan with cooking spray and place your "fries" in the oven ;approx. 350 degrees till they are golden. This is a great way to enjoy those crispy treats without the fat.