You don’t have to look far to find fat in the foods you love, such as ice cream, pastries or pizza with all the toppings. But a steady diet that’s high in fat can be damaging to your heart. If you make simple modifications in your diet, you can greatly reduce your fat intake.
Here are Ten Easy Ways You can Cut the Fat From Your Diet
- When sauteeing meat or vegetables, use a small amount of low-sodium beef, chicken or vegetable broth or water instead of oil. Broth will actually intensify the flavor of your meats and vegetables.
- Looking for a lower-fat spaghetti sauce? Try substituting Grape Nuts cereal for ground beef. Add it to the sauce, let the sauce simmer for 5 to 10 minutes and you’ll end up with a great-tasting spaghetti sauce that’s completely meatless.
- Use evaporated skim milk (from the canned milk section of your local supermarket) in place of light cream or half-and-half in baked custards and bread puddings.
- When making crumb crusts for pies and other desserts, start with half the butter or margarine called for in your recipe, and add only as much as you need to moisten the crumbs.
- If you family craves pizza, make your own homemade pizza with cheese and add fresh, sliced vegetables to the top.
- Roast potatoes instead of frying them. Roasted potatoes become crispy on the outside and develop a rich flavor. To cut the fat, you only need to use about a tablespoon of oil or melted butter for two pounds of potatoes. Keeping the peels on the potatoes will minimize the amount of oil you need. Add flavor to your roasted potatoes with fresh herbs, such as rosemary, thyme, basil and parsley sprinkled on top. Season the potatoes to taste with coarse salt and freshly ground black pepper. Roast potatoes for about 20 to 25 minutes in a 400-degree F. preheated oven.
- Try making some crunchy, low-fat chips as an alternative to the pre-packaged ones you find at the supermarket. Cut pita bread rounds into six or eight wedges using kitchen shears. Place the wedges in a single layer on a parchment-lined baking sheet. Bake them, uncovered, for 10 to 15 minutes in a 350-degree preheated oven.
- There are many types of non-stick cooking sprays available in supermarkets, and they are a handy, low-fat kitchen staple. They eliminate the need to add extra grease to baking pans with butter or oil. But be careful when spraying: A 1 1/4 second spray is like using 1 tablespoon of oil or fat.
- Before you start cooking and substituting ingredients, read those labels on products at the supermarket. Check the nutrition facts on the packages for the total fat and calories in the products that you buy.
- Plan a week’s worth of menus ahead of time. You’ll be less likely to make all those high-fat meals on the spur of the moment.
With these ten tips, you’ll not only cut the fat from your diet but also make mealtime much healthier for you and your family.