Low-Fat Hints

for Healthier Eating

Low-Fat ~ Weight Loss

When it comes to learning about healthy ways to have fat in your diet do you sometimes "adjust" the advice you get so it suits your tastes?

"Avocado is good for you" does not mean order a bacon & avocado burger.

It means have an avocado and tomato sandwich instead of the burger.

Of course you've "heard it all before", but are you really putting it into practice?

Read these tips for some gentle reminders.

As well as a few new ideas, on how to reduce the amount of fat in your diet (and the amount around your hips!).

Meats and Fish;

Mention steaks, prime rib, pork chops, or roast beef to a meat lover and their eyes light up like a burger on the BBQ.

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 low-fat versions of salami, bacon and sausage.

* Add extra beans, lentils, vegetables, rice or pasta to your meat dishes to fill them out.

* Eat modest proportions (3.5-4oz).

* When it comes to fish.

Choose fresh or frozen fillets adverse to deep fried or battered.

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.

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 low-fat 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.


"Would you like some salad with your dressing?"

"Perhaps a sprinkling of lettuce on that cheese, bacon and crouton mix you have there?"

If you think "salad" equates to "low-fat," better think again.

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 low-fat, 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 low-fat mayonnaise when making potato salad.

* Use a honey or Dijon mustard in place of mayonnaise to add a unique twist to backyard barbecue salads.

Breads and Baked Goods;

Most people avoid bread because of the high carbohydrate 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 purchased 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;

Just look at a dessert and the fat factor stares you right in the face with its gooey chocolate cream filled grin!

But dessert doesn't have to mean fat as there are options other than cream filled, deep fried pie.

* Choose low-fat pudding, Jell-O or fresh fruit topped with fat-free whipped cream.

* Use low-fat yogurt in place of ice cream.

Low-fat 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 over the butter drenched variety will help to keep your fat intake down.

We like to spray our popcorn with extra virgin olive oil or macadamia oil.

Nibble on fresh or dried fruit for a low-fat snack.

Vegetables and Fruits;

Almost all fruits and vegetables are number one choices when it comes to low-fat foods.

Heck, 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 (2.5 g. fat) instead of one of butter (11.5 g. 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 and dip your fork in the dressing and then spear your greens.


Dairy products are an important part of diet, but they're often high in fat.

To minimize fat intake from dairy foods:

* Choose 1 percent or non fat milk.

* Choose low-fat and fat free cheeses, sour cream and yogurts.

Be aware that cheese substitutes are often still high in fat.

* Always opt for low-fat ice cream, but still have small servings.

* Try low-fat 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 low-fat 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. 350F.) 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. 350F.) until they're golden.

This is a great way to enjoy those crispy treats without the fat.

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