Posted on February 25, 2008 in Women's Fitness
One tablespoon of refined oil has over 120 Kcals. All the other forms of fat like butter, animal fat would be even higher. If your daily diet is very high in fat you are posing a risk of heart problems, Cancer and diabetes to your health. You can make a huge difference to your health by making small changes in your fat in take and cooking. Here are simple tips that can help you in your low fat cooking –
Starters
- For your cream soup you can use low fat yogurt or skimmed milk instead of cream.
- You can also try a fat-free soup thickener that has pureed vegetables.
- Another tip to thicken your soup could be to dilute a tablespoon of corn starch in a little water and add it to your soup while stirring it continuously on flame.
- You can try preparing soups and stews a day before and then refrigerate them. You can skim of the fat that jellies over the top of the soup.
- For salads make sure you use high-fat cheese, bacon bits, salad dressing and croutons sparingly.
- You should try blending your own salad dressing for less fat and more flavor.
- For mayonnaise based dressings and dips you can use light mayo type dressing and you can replace the half with buttermilk or plain low fat yogurt.
- Choose raw vegetables instead of traditional dippers like potato chips or taco chips.
Main Course
- Meat is the highest source of fat in the diet. Restrict the meat intake to not more than 90grams per serving.
- Make the low fat choices of meat and poultry by choosing cuts like
- Beef – Eye of the round, round steak, roasts, rib eye, rump, flank steak, stewing beef, wing steaks, strip sirloin.
- Pork – Picnic shoulder roast, center cut loin roast, leg butt roast and tenderloin end roast.
- Poultry – Choose white poultry meat over dark poultry meat.
- Remove all the skin and visible fat from the meat.
- Instead of frying prefer low fat cooking, grilling, broiling, baking and smoking. You can try poaching and braising too.
- To prevent the meat from drying you can add lemon juice, broth or apply little oil using a brush.
- Make more meatless dishes and go for vegetarian dishes like baked beans, pasty in tomato sauce, kidney bean casserole, or lasagna.
- Avoid using toppings like salami, bacon, pepperoni, and cheeses over your pizza. Use sliced chicken, onion, peppers, and sprinkle mozzarella cheese.
Desserts
- Instead choosing pies, cakes or ice cream, you could wind up with custard made up with skimmed milk topped with fresh fruits.
- You could also serve a fruit sorbet or smoothies as fat-free alternatives.
- Instead of fruit pies you could serve fruit crisp.
- Eggless and sugar free plain sponge cakes or muffins with flavored syrup or sauce could also be a low cal and fat free alternative.
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