Twelve ways to cut the fat
1. Bake, boil, broil, grill, steam, roast, braise/simmer, poach, sauté, stir-fry or microwave.
2. Sauté vegetables and meat in water, broth, or wine instead of butter.
3. Skim off the fat or chill soups, stews, sauces, and broths. Lift off the congealed fat (saves 100 calories per tablespoon of fat removed).
4. Trim fat from meat. Remove skin from poultry. (The exception is when roasting a whole chicken or turkey; then remove the skin before carving and serving the meat.)
5. Choose whole turkeys that have not been injected with fats or broths.
6. Drain off all fat after browning meats.
7. Cook meats at low temperatures (325-350o F.) High temperatures seal the fat into the meat.
8. Use water packed canned products (canned fish, chicken, and fruits).
9. For sauces and dressings, use low-calorie bases (vinegar, mustard, tomato juice, fat free bouillon) instead of high calorie ones (cream, butter, oils, and mayonnaise).
10. Use fat free skim, 1/2 % milk, fat free evaporated milk and nonfat yogurt, nonfat sour cream, and nonfat/low fat cheeses.
11. Use egg whites or egg substitutes. Egg yolks can be a major source of dietary cholesterol.
12.Choose frozen dinners, entrees, and desserts that are made especially for low saturated fat, low cholesterol and low sodium diets.
13. Replace 3-ounce serving meat with a cup of cooked beans, peas, or lentils or 3 ounces tofu or peanut or soy nut butter.
http://www.msha.com/body_sibling02.cfm?id=287
No comments:
Post a Comment