Index to more 10
... for Less Fat in our Diet
Buy some really good non-stick cookware and
Purchase an electric countertop grill.
Cut out deep fat frying completely; use the
oven, broiler and grill instead.
Toss out all your recipes that call for
significant amounts of cream, Crisco, margarine and oil (or convert them to low-fat if you
can). If you can't bear to toss them out, pack them away, for instance in the attic
Cut most animal fat. Buy the leanest
cuts of meat. Trim all visible fat before cooking. Substitute egg whites for
some of the yolks when cooking, or use healthier eggs
such as Eggland's Best. Use fat-free or reduced-fat dairy products, or
substitute soy. (Don't cut out fatty fish, an important source of healthful Omega-3
Use cooking spray instead of oils and
fats. Lower the heat and stir more often.
Use richly flavored non-fat broth; home-made, canned or made from a fat-free
or low-fat powdered mix to season and moisten meats and vegetables.
Use more non-fat or reduced-fat milk
products such as evaporated skim milk, yogurt, sour cream, cream cheese and shredded
cheese to boost flavor, improve texture (mouth feel) and add calcium.
Increase your use of herbs, spices, lemon
and other fruit juices, garlic, onion, prepared mustards, ginger, horseradish, marinades,
cooking wine, balsamic, wine or seasoned vinegars, capers, olives, salsa, relishes,
ketchup, chili sauce, hot peppers, tomatoes and other strong-flavored items to make up for
the lack of fats.
Fill up on more fiber; whole grains, beans,
and raw or lightly cooked vegetables and fruits.