Substitute and Measure to Lower Fat

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Screen shot 2012 11 12 at 12.43.35 PM Substitute and Measure to Lower FatFat - 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.
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