Articles
Reducing Fat Intake - a New Years Resolution
Most of us could always do with a ‘little’ decrease in our daily fat intake. So here are some great tips to use when aiming to reduce your fat intake.
Meat
• Choose lean red meats with minimal visible fat running through it
• Remove the visible fat off red meat and chicken pieces
• Remove the skin from chicken
• Choose leaner protein sources such as fish and pork, and avoid high fat choices such as duck and sausages
• Buy only low fat pressed meats. There are many 97% fat free ham varieties in the supermarket delis and in fridge packages
• Grill, bake or bbq red meat, chicken, pork and fish
• Fish can be steamed instead of fried. Wrap it in foil with garnishes such as lemon juice, fresh garlic, capers or herbs and spices of your choice. Then bake in the oven. Alternatively, wrap it in baking paper and steam in a steaming pot
Dairy
• Choose low fat dairy products, including milk, yoghurt, sour cream, cream cheeses, hard and soft cheese varieties
• 99% fat free natural yoghurt is a great substitute for sour cream when cooking
• Try natural yoghurt in a curry instead of coconut cream. If you prefer coconut cream, buy a low fat version, or use low fat evaporated milk flavoured with coconut essence
• If making a creamy salad dressing, use fat free natural yoghurt or instead of regular mayonnaise or cream
• Choose low fat, low sugar ice cream options over full fat varieties. Try the ‘Skinny Cow’ brand, or choose sorbets to cut all the fat
• Buy low fat cream when using it in desserts. Bulla and Coles Simply Less brand make a lower fat cream variety that works well when cooking
Cooking
• When cooking with oil, use only small quantities of olive, canola or grape seed oil
• Use oil sprays instead of liquids to reduce the amount used
• Decide if oil is really needed in cooking. Can you grill, bake, stir fry or steam instead?
• Invest in non stick pans and items such as ‘George Foreman Grill’ that cooks with minimal fat
• When stir frying meat and vegetables in a wok, use some flavored stock instead of oil to brown the meat
• Don’t use oils in salad dressings. Balsamic vinegar, lemon juice and seeded mustard is a great fat free salad dressing. Many fat free salad dressings are also available. Pre-packaged Meals and Foods
• When buying ‘ready to make’ dinners, such as jars and packet ideas, look for lower fat varieties. Many companies, such as Kantong and Maggi, offer low fat varieties of meal preparation pastes and powders
• Be aware of high fat jars of curry preparations. Look for the tomato based options, or those that are advertised as 97% fat free or low fat
• Don’t just follow all instructions! Decide if you really need that much oil, can you use yoghurt instead of cream, or does it really require cheese or butter?
• If buying microwave meals, always choose the well advertised low fat varieties such as Lean Cuisine, Weight Watchers or Healthy Choice
• When buying sauces and marinades, be aware of ingredients such as oils and other added fats. Choose those that have the least amount of fat per 100g by looking at 100g column on the nutrition panels on the packaging
Added to site on : Tuesday, 10 January 2012