It’s a known fact that high-fat diets are linked to heart diseases, certain cancers, obesity and other health problems. But that doesn’t mean that all fats are bad for you; in fact, some fats are even believed to be healthy for you such as Omega-3 fats – found in some fishes. Monounsaturated fats – found in olive and canola oils are healthier than saturated and trans fats – found in animal products and processed foods.
In general, however, we eat far more fat than is good for us, and cutting back on fat is a good health plan. Hence, here are 20 ways to cut fat from your diet, so that you can enjoy your scrumptious food without consuming extra fat.
1. Spread jam on toast instead of butter. One tablespoon of butter carries 11 grams of fat, whereas, jam contains none.
2. Instead of greasing muffin tins, use paper liners or spray them lightly with a non-stick cooking spray.
3. Eat a high-fibre cereal such as Barley or Oatmeal with low-fat milk – it will keep you feeling full until your next meal.
4. Choose broth-based soups such as beef, vegetables, chicken noodles instead of creamy soups.
5. When buying a canned fish, choose the one packed in water or broth instead of the one in oil.
6. Crackers are packed with lots of hidden fat. Look for the crackers with two grams of fat or less per 100-calorie serving, such as soda crackers.
7. Top pasta with a tomato sauce instead of a cream sauce
8. Fruits, vegetables, fish, beans, chickpeas, lentils etc are very low in fat, so eat more of them.
9. Use parchment paper to line baking pans instead of oiling or shortening as to prevent sticking.
10. Cook foods in broth or tomato juice or other fruit juice instead of oil.
11. Steamers, non stick pans and grill pans are excellent addition to the kitchen as they permit you to cook without added fat.
12. Instead of deep-frying, bake the chicken or fish; coat in flour, dip in lightly beaten egg whites and then add a crispy coating, such as cornflake or bread crumbs.
13. Use spicy mustard, horseradish, cranberry sauce or low-fat mayonnaise instead of regular mayonnaise in sandwiches. One tablespoon of mayonnaise contains 11 grams of fat, whereas, the equal quantity of the other spreads carry less than 1 gram.
14. If you’re making soup, stock or stew, make it the day before and let it cool overnight in the refrigerator. Before heating, skim the fat off the top.
15. Make your own low-fat French fries. Cut four medium-size potatoes into wedges and coat with about 2 tablespoons of olive oil. Bake in the oven in a nonstick pan. Fries from a fast-food restaurant contain about three times more fat than homemade fries.
16. Can’t resist that tempting dessert? Share it with a friend – you’ll save half the fat.
17. Baked Banana chips sound healthier than regular potato chips.
18. Buy snacks one serving at a time – one scoop of ice cream will satisfy your cravings and is far less tempting than having four litres in the freezer.
19. Look for menu items that are steamed, grilled, roasted, baked or broiled. Items that are sautéed, pan-fried, au gratin, creamed or buttered are all high in fat.
20. When ordering pizza, ask for a thin crust. If it arrives oily, sop up the extra oil with a paper towel.
- Low-fat is not necessarily low-calorie. A low-fat brownie can have the same number of calories as its higher-fat counterpart. If you’re counting calories, too, read labels carefully.
- For the next 20 days, make one change a day. You’ll end up with some amazing and enjoyable new healthy eating habits.