Fat - Choose Right and Use Less: Foods that are fried contain at least double the calories of foods that are steamed or baked. Fat contains 9 calories per gram - more than double for protein or carbohydrate. So, it stands to reason that you should try to reduce the amount of fat in your cooking. Here’s how:
Measure - measure oil instead of pouring - about 1 tablespoon per pan is all that is needed; vegetable cooking oil spray allows you to use just a small amount of oil. Cruets also work well so you drizzle instead of pour!
Use low-fat cooking methods like baking, microwaving, broiling or steaming
Non-stick cookware and bakeware require less oil
Reduced fat margarine, mayonnaise and dressings are good choices especially when used sparingly
Read labels to choose low-fat ingredients
Apple sauce or pureed prunes can be used for half the fat in most baking recipes
Meat - Lean Is Best; Fish and White Poultry Is Better: Leaner is better with high-protein items. Keep serving sizes to 3 ounces or less. Choose:
Chicken or turkey breast without skin or extra lean
Fish, fresh or frozen (plain, not breaded!)
Beans, lentils, canned or dried
Dairy - Skim Is Lower-Calorie: Dairy foods can be an excellent source of calcium. But wise choices are needed lest you end up with too much saturated fat and sodium.
Yogurt - choose low-fat and light
Milk - choose skim or 1%
Ricotta - choose fat-free ricotta
Sour cream - use fat-free sour cream
Fat-free half and half - use this in place of whole milk or cream
Cheese - cheese is the number one source of saturated fat in the American diet. Choose reduced fat shredded cheese or Parmesan cheese and use sparingly.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.
Substitute and Measure to Lower Fat
Meat - Lean Is Best; Fish and White Poultry Is Better: Leaner is better with high-protein items. Keep serving sizes to 3 ounces or less. Choose:
Dairy - Skim Is Lower-Calorie: Dairy foods can be an excellent source of calcium. But wise choices are needed lest you end up with too much saturated fat and sodium.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.
Educator's Idea File: Shopping Activity for Kids
Make Better Choices to Lower Salt