How to reduce FAT?
You should not eliminate fat completely.
FAT in small quantities is essential for your body to absorb certain vitamins.
However, in excess it will rapidly escalate your kilojoule
intake. Fat in processed foods is generally unhealthy saturated or trans fat.
Remember that gram for gram, fat contains almost twice the kilojoule content of
carbohydrates and proteins, so treat yourself to small portions of only the
very best products. Enjoy your small portion of chocolate. Cake or ice-cream.
Be aware of what you are consuming, and savour every morsel. Attempt to reduce the hidden fat in your diet without losing the pleasure in your meals;-
- · Choose lean meats and trim all visible fat.
- · Avoid frying your food; instead try grilling, poaching, microwaving, braising or baking, if you do fry, use a non-stick pan and spray with a light mist of olive oil. Avoid deep-frying.
- · Do not baste baked meat with fat or pan drippings; basting with wine or broth will kepp the meat moist.
- · Make soups or stwes ahead of time and refrigerate overnights, then skim off the fat that hardens on top.
- · When serving dips, swap high-fat potato chips and corn chips for julienne vegetables (carrots, capsicum and celery), for all the crunch without the kilojoules.
- · Do you enjoy stair-fries? To reduce the quantity of oil required for stir-frying, use stock instead of oil or a non-stock work.
- · Spread butter or margarine thinly – it is easier if it is soft. Condiments(mustard, chutney, pickles) often make butter unnecessary for yummy sandwiches.
- · A healthy alternative to sour cream on jacket potatoes is a dollop or two of plain low-fat yoghurt, cottage cheese or ricotta cheese.
- · Avoid using breadcrumbs and flour, because they absorb more fat than if you simply sprayed the pan or used just a little oil. Schnitzels are loaded with fat.
- · Use low/reduced-fat milk products.
- · Do not slather cooked vegetables in butter – moisten them with homemade tomato sauce or lemon juice, and then garnish them with chopped parsleys or chives. Use sauces to add extra flavour.
- · Slim down you salads. Salads will put you on the path to a tablespoons of full-fat dressing over your greens you may as well have consumed a cheeseburger. Use fat dressings, or dress your salad with balsamic vinegar, black pepper, lemon juice or a teaspoon of virgin olive oil and vinegar. Be careful of high-fat additions such as bacon bits, grated cheese and croutons.
