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If you thought low fat food was boring and bland,
think again! A little imagination and creativity goes a long way
in whipping up food that does not compromise on taste but is low
on fat. After the festive and holiday season, most of us would be
looking for low fat cooking tips to incorporate into our daily lifestyle.
Its simple…a few vital changes...that’s all it takes!
Low fat cooking tips
Before we delve deep into this, bear in mind that not all fats are
equal. Eschew saturated fats which are not always from animal source
(like lard, red meat and butter). They can also come from palm or
coconut oil. Equally it is prudent to skim past hydrogenated trans-fatty
acids which are found in every day food like French fries and dough
nuts. Ideal fats for inclusion include mono unsaturated and poly
unsaturated fats found in nuts and vegetable oils like olive, safflower,
corn and soy. As we have covered elsewhere in this collection of
healthy food articles, include Omega 3 fatty Acids found in seafood,
flax seed and cod liver oil.
Select lean meat cuts and trim off visible fat
Replace saturated fats with healthier options such as margarine
or unsaturated vegetable oils
Steam vegetables in a steamer or microwave.
Incorporate boiling and broiling and baking instead of frying. Use
a rack to drain off fat
You can whip up vegetable puree sauces to accompany the meat instead
of creamy sauces.
Use cooking sprays instead of oil
Use stock for cooking instead of oil
Thicken gravies with milk or broth blended with flour.
Reduce the use of canned and dried soups as they are high in salt
and preservatives
Stir fry vegetables in homemade broth.
Make your own salad dressing instead of buying one.
Go easy on fats and watch your waistline respond too. You can add
herbs and spices to your cooking for new and subtle flavors. Simple
substitutions while cooking can go a long way in creating a low
fat diet plan. Use fat-free milk instead of whole milk. Use low-fat
cottage cheese or low fat yogurt instead of cream. You can use evaporated
skim milk for cream in recipes for soups and sauces.
You can thicken your soups with low-fat yogurt and still enjoy yummy
creamy soup. Snack on pretzels or low fat crackers. You can pop
corn with herb seasoning or opt for angel food cake. Incorporate
more leafy and dark green vegetables. Include deep yellow and colored
fruits and vegetables.
Low fat food
Always read food labels to check the caloric value and the percentage
of fat. Use good quality cookware so that you can keep oil usage
to the minimum. Don’t go overboard on greasing baking dishes.
Use non-stick baking paper or grease lightly. Use egg whites instead
of yolks when you cook. Opt for sourdough, whole wheat and rye breads
instead of white bread and dinner rolls.
Keep off the sauce and cheese while at fast food joints. Avoid pizza
toppings such as extra cheese and sausage and pepperoni. You can
choose sandwiches made of whole grain bread and make it healthier
with alfalfa sprouts, shredded lettuce, onions, tomatoes and peppers.
Go in for low fat milk drink or fruit juice. Keep sodas at bay if
you are on a low fat diet. |
