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Fat Trimming Tips
When it comes to food, sure, we all want to eat healthy, but it also needs to be convenient. With a little know-how and a few tips, you’ll be surprised how easy it can be.
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| These simple ideas are sure-fire ways to save calories before a dish ever gets to the table! |
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Shop Around
There are plenty of reduced-fat products that taste great! Find the ones you like, check the calories, and substitute these products for their higher-fat alternatives. |
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Make it Sizzle
When you stir-fry meats or vegetables, keep the oil in the skillet
or wok very hot. Foods will taste better, since they soak up hot oil more slowly than cold. |
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Chill Out
Chill soups right after you make them. Before you heat them up to serve, remove the fat layer that forms on top. |
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Ground Rules
If a recipe calls for ground beef, use lean ground round. Brown the meat in a nonstick skillet, and drain it in a paper towel-lined colander. Wipe the skillet with paper towels to get rid of even more fat before returning the meat to the pan. |
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Beef Tips
Choose whole cuts of beef with the least amount of marbling (flecks of fat within the lean part of the meat). And trim all visible
fat before cooking. |
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A Little Skin
It’s fine to cook chicken or turkey with the skin on, but remove the skin before you eat it to get rid of some fat. |
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Sauce Savvy
Use fat-free half-and-half, low-fat sour cream, or evaporated fat-free milk as a creamy replacement for regular half-and-half and whipping cream in sauces. |
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Spray Away
Use cooking spray instead of oil to coat skillets and baking dishes. It also makes cleanup a breeze. |
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Get Juicy
If you love vegetables bathed in butter or margarine, get that flavor by using one part fat with one part lemon juice. Gradually decrease the amount of fat until you’re only using a scant amount. |
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Cheese, Please
Switch from higher-fat cheeses to sharp-flavored cheeses like reduced-fat sharp Cheddar cheese or feta and decrease the amount. |
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Chicken Stock
Keep chopped, cooked chicken breasts in the freezer and bags of frozen chicken or rotisserie chicken on hand so you’ll always have an easy-to-fix main dish. |
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Drain It
If you pan-fry foods, drain them on a paper towel to absorb excess grease. |
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Go Nuts
Toasting nuts before adding them to a recipe enhances their flavor without adding fat. Try chopping them a little finer than normal to get nutty flavor in every bite. |
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Dressing Down
To reduce the fat in a regular salad dressing, dilute it with a little lemon juice or vinegar. It will be thinner, so a little bit of dressing will go further. |
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’Tater Talk
If you’re making mashed potatoes, try using Yukon Golds. They have a naturally rich, buttery flavor, so you don’t have to add much fat, if any, to make them taste great. |
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Substituting lower-calorie foods is only one step in healthier eating, but there are several ways we can prepare or cook our meals that will make them better for us.
Here are a few ideas:
• Instead of frying or sautéing, give baking,
steaming, poaching, broiling, or grilling a try. These really cut down on fat.
• Use nonstick pots and pans because they require less fat to keep food from sticking.
• Add a splash of citrus juice – lemon, lime, or orange – to dressings to give them zing without adding calories.
• Eggs can still be a part of your diet, but in moderation. Two egg whites equal one whole egg, and there are also great egg substitutes in the egg section of your grocery store. Give those a try.
• Eating at home or eating out, watch what you drink! Drink water, brewed iced tea, or unsweetened sparkling water instead of soft drinks,
sugar-laden fruit juices, or milk shakes. A slice of fresh lemon or lime will add a zip to your water or iced tea, too.
• In restaurants or at home, choose steamed vegetables instead of
fat-laden side dishes, and ask for dressings,
sauces, and condiments (low-fat and
low-calorie, when possible) on the side so you can control your intake.
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