- Choose lean cuts and trim fat before cooking
- Roast, bake, broil, or simmer meat, poultry, and fish. Cook meat and poultry on a rack so that the fat will drain off.
- Remove the skin from poultry before cooking. Avoid pre-basted turkey, which is often injected with saturated coconut oil.
- Chill meat or poultry broth, stews, and soups until the fat solidifies, rises to the top, and can be spooned off.
- Sear meat quickly in a nonstick pan and then lower heat to cook to desired doneness; if heated slowly, the meat will cook in its own fats.
- Nonstick cookware and nonstick vegetable cooking sprays reduce the need for oil and shortening.
- Most salad dressings are high in fats and calories. Use fat-free or low-fat preparations or lemon juice.
- Allow butter or margarine to soften before use, so that it can be spread sparingly.
- Do not add oil to pasta water; butter or margarine to rice; butter or milk to mashed potatoes. Add low-fat yogurt or buttermilk to potatoes.
- Replace whole milk with low-fat or skim milk in all recipes.
- Avoid nondairy creamers and nondairy toppings, which are usually high in saturated fats and calories.
- Use low-fat mayonnaise instead of regular. Use mustard on sandwiches.
- Sauté vegetables in chicken stock, bouillon, or wine instead of in butter, margarine, or oil.
- Serve smaller portions of high-fat foods and increase servings of vegetables.
- When shopping, look for the low-fat or reduced calorie varieties of yogurt, cottage cheese, and ice cream.
- In most recipes, the fat or oil can be reduced by a third without altering texture or taste.
- Consume more high fiber foods such as fruits, vegetables, and whole grain breads, cereals, and pastas.
- Nuts and seeds are very good for nutrition but most contain high fat and calories so try to limit these.
- Some ready-made meals can be high in fat and sodium so limit these. If you must select these meals, try to get them with less than 5 grams of fat per 100 grams.
- Eat grilled or steamed fish, not deep-fried. Fish is high in omega-3 fatty acids, which are good for your heart health.
