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10 Ways to Reduce Fat The main appeal of keeping your fat intake low and eating starchy carbohydrate foods instead is that you can enjoy so much more food. You can relish vast quantities of starchy, high fiber foods. Whilst a high-fat snack is over in seconds, you are still munching on an alternative carb food. It is possible to eat a whole meal for the equivalent calorific value of one packet of crisps! Red Meat: Use smaller quantities of meat in meals and larger quantities of beans, vegetables or pasta. Use lean cuts of meat or trim off any visible fat. Poultry: Most of the fat content of chicken is just under the skin, so remove the skin before cooking and the fat comes away with it. Try organic chicken or turkey - the flavor of the meat is different compared with intensively produced birds which can be rather tasteless. You get a better eating experience, the birds get a better life! Fish: This is such a fabulous food. We need to eat more of it, but save
the fried variety for a real treat. Tuna fish risotto, salmon
stir-fry or smoked mackerel with baked potatoes make excellent
meals. These oily fish are higher in fat compared with white fish
such as cod or hake, but the fat is essential fat. We need a small
amount of these essential fats every day. They are the omega 3 and
omega 6 fats which are used by the body to balance hormone levels,
reduce inflammation in joints and produce elastic connective tissue
- which is the basis of wonderful skin. |
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Cheese: All hard and cream cheeses are high-fat foods. Reduce the amount of
cheese in sauces and dishes by using smaller amounts of strongly flavored
cheese or adding the cheese to the top of the dish instead of in the
dish. Try lower-fat cheeses such as Edam, Gouda and Jarlsberg cheese
as well as cottage cheese. They make great sandwich or baked potato
fillings mixed with chopped spring onion, watercress, pickles or
chutneys. Soups: Soften vegetables in a splash of olive oil before making soups. Use a vegetable stock or just add water and then season with herbs, a dash of Tamari or some Shoyu. These last two ingredients are used a lot in Chinese cooking and are made from fermented soy beans. They add a richness to soups - without a trace of meat or fat. Great for vegetarians. Also see lower fat soups. Cream: Use low-fat yogurt instead of cream or use half and half. Use this for decoration rather as a main ingredient. See alternatives to cream. Pastry: Avoid short crust, cheese or flaky pastry, they are all high in fat.
Use filo pastry on the top of a dish only, or try a potato or an
oaty crumble as an alternative topping. |
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Milk: Use skimmed milk or skimmed milk powder as much as possible in sauces and custards. Sandwiches: Use less margarine or butter, or spread on one side of the bread only. Some mayonnaise-based or moist fillings do not need any spread. Salads: Mayonnaise and salad cream contain a lot of fat. Make salad
dressings with natural yogurt, herbs, spices, tomato juice, vinegar
and lemon juice. Don't be afraid of using French dressing. Make your
own from lemon juice, first presses organic olive oil, cider or wine
vinegar, crushed garlic and a teaspoon of ready made mustard. Toss a
mixture of wonderful green salad leaves with a few walnuts, flaked
toasted almonds, pumpkin seeds and chopped fresh dates, apples and
celery and mix in some French dressing for a fabulous salad. The
small amount of fat that this salad does contain is essential fat -
so enjoy the flavors, colors and wonderful fats! View our low fat
salad dressings. Dr. Christine Fenn, FRSH, FRGS, is an
Accredited Nutritionist who runs her own business in Aberdeen. Her
many corporate clients include BP Exploration, British Gas and Shell
Expro. She designed the diets for the 1993 Everest expedition that
put the first British woman, Rebecca Stevens MBE, on the summit. |
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