Low-Fat Eating Tips

  • Change Your Cooking Methods -- Try broiling, baking, boiling, steaming, stir-frying and microwaving instead of frying. By modifying how you cook your food, you can cut your calories without cutting your flavor
  • Choose Low-Fat Dairy Products -- You will still get all the minerals and lose the fat using skim milk and low-fat yogurt instead of whole milk and full-fat products
  • Choose Low-Fat Food Products -- Now there are many choices of reduced-fat and fat-free products, such as fat-free salad dressings and low-fat ice cream. But remember, just because they are low-fat does not mean they are low-calorie
  • Try Spices, Herbs, Marinades and Seasonings -- Substitute these for high-fat flavorings and sauces on meat, fish, poultry and vegetables; they can maximize the flavor without adding calories
  • Read the Nutrition Facts Label -- Food products carry these labels to help guide you in your purchases. Begin to understand which products are high in fat and cholesterol, and try to find lower fat substitution
  • Eat Leaner Cuts of Meat and Skinless Poultry -- Always trim away visible fat, as well. Cholesterol will still be found in meat products, but trimming away additional fat will help reduce it
  • Watch Your Consumption of Fats and Oil -- Butter, margarine, bacon, cream cheese, lard and vegetable oil are high-fat selections. Use seasonings and herbs to flavor food
  • Choose Lower Fat Snack Items -- Pretzels, baked tortilla chips, saltines, bagels and frozen yogurt can replace high-fat items like corn chips, potato chips, doughnuts and sour cream
  • Eat Seafood a Couple Times a Week -- Seafood is naturally lower in fat, and you can substitute it easily for meat


Source:
American Dietetic Association, The American Dietetic Association's Complete Food & Nutrition Guide, 1998.