Ready to reduce your long-term risks for heart disease, cancer, and diabetes? Trimming fat from your food is a great step toward meeting that healthy-eating goal. Health experts advise 20 to 35 percent of calories from fat (44 to 78 fat grams for a 2,000-calorie daily eating plan). And keep saturated fat (including trans fatty acids) as low as possible. When you cook today, try a “fat trimmer.”
- Pick flavorful oil. A little extra virgin olive, sesame, walnut, or herb-infused oil goes a long way.
- Thicken creamy soup or stew with pureed, cooked root veggies, such as potatoes, sweet potatoes, parsnips, or turnips.
- Buy nonstick pans—to sauté or stir-fry with less fat.
- Oven bake “fried chicken? Coat chicken with yogurt, then roll in whole-wheat bread crumbs and herbs. Spray lightly with vegetable oil spray. Oven bake at 350°F in a nonstick pan.
- Grill or broil, roast or bake, boil or stir-fry—all low-fat ways to cook!
- Use a cheese with “character.” Just a little Romano, blue, or Parmesan cheese delivers lots of flavor.
- Go halfsies. Toss less butter, margarine, or oil with veggies, pasta, or rice. Ladle less dressing on salad.
• Follow the 2/3-1/3 guideline: 2/3 of the plate with veggies, fruits, and grain foods. Fill the rest of the plate with meat, poultry, fish, or cheese.
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