Big Fat Hints for Low-Fat Eating

Mention steak or pork chops to a meat lover and their eyes light up like a burger on a grill. There’s no doubt that meat is tasty, and it also has some good nutritional value, but its typically high-fat content can make it something of a diet danger. Reduce your fat intake from meat by following these simple suggestions:

• Trim off all visible fat and remove skin from poultry before cooking
• Choose red meat with little marbling
• Choose the white meat of turkey or chicken over beef or pork
• Choose low-fat versions of salami, bacon and sausage
• Add extra beans, lentils, vegetables, rice or pasta to meat dishes to fill them out
• Eat modest portions (3.5-4 oz)

When it comes to fish, choose fresh or frozen, unbreaded fillets. When cooking fish or meat choose baking, grilling, dry-roasting, and steaming over frying to reduce the fat content.

Spreads, sauces and dressings are a great addition to grilled meats, breads, vegetables and salads, but not if they come “dressed” in fat. Many sauces are almost off-the-scale when it comes to fat content. Alfredo, cheese and creamy sauces are some of the worst. Instead of destroying the goodness of your food with fatty add-ons, try these tips:

• Squeeze lemon and lime or sprinkle fresh herbs over your meat
• Use yogurt or applesauce in place of cream and oils in sauces
• Use high-fat spreads sparingly and spread as thinly as possible
• Put a light peanut butter spread on your morning toast or use sugar-free jams instead of butter or margarine

Like some salad with your dressing? How about a sprinkling of lettuce on that cheese, bacon, and crouton mix you have there?

If you think “salad” equates to “low-fat,” think again. Lettuce, cucumber, tomato, peppers, and other traditional salad ingredients are fine, but the add-ons really “add-on” a lot of fat.

To minimize the fat content of salads, avoid bacon bits, croutons and cheese, and keep high-fat dressings away from your greens. Use low-fat, reduced fat, and oil-free varieties, or try one of these suggestions:

• Use flavored vinegar or lemon juice as dressing
• Have a side of olive oil and vinegar. Combine the two with a sprinkle of salt and pepper to make your own vinaigrette – delicious!
• Ask for your dressing on the side and dip the tip of your fork into the dressing before delving into your salad. This way you can get the flavor of the dressing but only use 1/3 as much.
• Use fat-free or low-fat mayonnaise or Miracle Whip Light dressing when making potato salad
• Use a Dijon or honey mustard in place of mayonnaise
•  Add flavorful low-fat extras to your salad like sliced pear, raisins, fresh herbs, mango chunks, raspberries, snow peas or bean sprouts

The reason most people avoid bread is usually the high carb content, but fat is also something you need to watch out for. Breads offered at most restaurants come with butter – but you don’t have to use it! Many restaurants also place buttery garlic, specialty, or cheese breads on tables. Avoid the extra fat in these breads and ask for plain bread.

Remember that store-bought baked goods are full of both trans and saturated fats. Often, the fat content of a muffin or cookie is higher than that of a burger - check the calorie-count when indulging!

Dessert doesn’t have to be synonymous with cream, sugar, or deep-fried dough. When it comes to sweet treats, keep these tips in mind:

• Choose low-fat pudding, Jell-O or fresh fruit topped with fat-free whipped cream
• Use low-fat yogurt in place of ice cream – low-fat vanilla yogurt is great with cakes that are traditionally served with ice cream
• If you do have the occasional rich dessert treat, limit portion size to keep fat intake down
• Choose dark chocolate rather than milk or white, as it's higher in antioxidants
• Choose hard candy, gummy bears, or jelly beans which are lower in fat than chocolate or caramel treats
• Nibble on fresh or dried fruit for a low-fat snack

Almost all fruits and vegetables are number-one choices when it comes to low-fat foods. Even avocados, which are high in fat, are fine because the fat they contain is good for your heart. Avocados make a great addition to salads and sandwiches and can also be used as a spread for bread, toast, or crackers.

The “fat trap” with vegetables is in the way they are cooked or served. At home, or eating out, pay attention to the “packaging” of your vegetables.

Try these tips as well:

• Add a tablespoon of sour cream (2.5g fat) instead of one of butter (11.5g fat) to your potato
• Sauté your vegetables in a non-fat cooking spray and lemon juice instead of butter
• Have your salad dressing on the side

Dairy products are an important part of diet, but they’re often high in fat. To minimize fat intake from dairy foods:

• Choose 2%, 1%, and non-fat milk
• Choose low-fat and fat-free cheeses, sour cream and yogurts. Be aware that cheese substitutes are often still high in fat.
• Always opt for low-fat ice cream, but still have small servings
• Try low-fat or non-fat string cheese as a good snack choice
• Don't forget to consider the fat in your drinks. A Starbucks Venti latte with whole milk has 15g of fat!

Soy milk and soy products can be good dairy alternatives, as soy is good for your heart, high in protein, and has been said to help in the prevention of cancer. However, you still need to choose low-fat varieties of soy brands.

Sidling up to a fast-food counter isn’t exactly the best way to keep fat out of your diet. However, some choices are better than others. Follow these tips when eating fast-food:

• Choose medium or small-sized burgers without add-ons such as bacon and double cheese
  
  
• Don’t order “fries with that” – have a side of salad instead, with low-fat dressing
  
  
• Choose grilled or baked chicken breast instead of fried chicken or chicken nuggets
  
  
• Avoid sausage and pepperoni on pizza, as these are high-fat meats. Choose vegetarian toppings and have a modest quantity of cheese. Eat salad instead of buttery garlic bread with your pizza, and remember to have a small serving – more than two pieces is just an invitation for a big fat diet disaster!
  
  
• Try making your own low-fat tortilla chips instead of purchasing bags from the grocery store. Cut up a corn tortilla, spray it with a non-stick spray and bake at 350° until crunchy.
  
  
• You can also make your own French fries. Keep the skin on for fiber, choose your thickness and cut up potatoes accordingly. Spray a pan with cooking spray and place your “fries” in the oven at 400° until golden.