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by Sigma6 on October 3rd, 2003

Sigma6

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How can I reduce the fat content in my diet?

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  • by Sigma6 on October 3rd, 2003

    Sigma6

    To control the amount of fat you eat:

    Fill up on fruits, vegetables, and grains, the foods at the base of the food guide pyramid.

    Think of meat as a side dish instead of as the center of your meal.

    Try main dishes that feature pasta, rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta, rice, beans, and vegetables with small amounts of lean meat, poultry, or fish. An example is bean soup flavored with a small amount of lean ham.

    Use cooking methods that require little or no fat. You can bake, broil, steam, roast, poach, stir-fry, and microwave. You can sauté in very small amounts of oil. You can also use broth, cooking sherry, wine, or even water to sauté.

    Trim off fat from meats before cooking. Drain off fat after you brown it. You can reduce the fat in hamburger by rinsing it under water after browning.

    Chill soups and stews after cooking so that you can skim off the hardened fat.

    The 5 to 8 teaspoons of fats and oils allowed per day can be used in cooking and baking and/or in salad dressings and spreads.

    Many foods are now fat-free in response to the recommendation to lower fat in our diets. You may find some of these foods useful, but it is possible to follow a low-fat diet without using them. Avoid believing that fat-free means calorie-free. Cookies, candies, chips, and frozen treats labeled fat-free still belong in the tip of the food pyramid with other desserts and snacks. Eat fat-free foods in moderation, as you would other foods. (Note: Some fat-free foods actually have more calories than their regular-fat counterparts.)

    http://my.webmd.com/content/healthwise/142/35452.htm#aa144653?z=3220_00000_0000_f1_01

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