Spare and Skim the Fat
The following is a list of ways to spare and skim the fat from your diet:
- Use fat-free or no more than 1 percent milk.
- Take advantage of light and reduced fat cheeses. Find out which products you like best. Sometimes you just need to use less of the regular to get the taste you enjoy.
- If a recipe calls for cheese and you want to use a regular type, buy a sharp variety and use a smaller quantity. The sharper taste gives more flavor with a smaller amount.
- Buy the low-fat, light, and fat-free products that taste good to you. You might have to experiment with several -- margarine, butter (or blends), cream cheese, cottage cheese, mayonnaise, and sour cream.
- Remember, these products are not calorie-free. Be sure to read the Nutrition Facts label to learn more about the product.
- Buy the low-fat, reduced-calorie or fat-free salad dressing that has the taste you like. No matter what salad dressing you use, don't pour on too much. Remember a 1/4 of a cup can contain as many carbohydrates as a slice of bread.
- Use low or no sugar jelly or jam instead of margarine or cream cheese on bagel, toast, or muffins.
- Use plain, fat-free yogurt or fat-free sour cream instead of regular sour cream -- add herbs and seasonings to make it tasty. Use it on baked potatoes, vegetables, chicken and fish.
- Always keep fresh lemon and lime on hand to squirt on vegetables and fish at the table instead of adding more fat (such as sauces or butter).
- When you buy meats, buy lean cuts; trim off excess fat; prepare in low fat and moist ways.
- Marinate meats and vegetables in wine, vinegars, seasonings and spices to add flavors without adding fat.
- Consider using applesauce, prune puree or other dried fruit puree to replace fat in baked goods recipes. Check the back of boxes for some recipes or write to the manufacturer to request recipes.
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