1.Choose meat with the least amount of fat.
2. Remove fat.
• Trim off the fat you can see from meat and poultry.Remove the skin from poultry.
• Remove fat from canned meats.
• Buy tuna packed in water.
• Chill soups and stews and remove the solid fat layer from the top.
3. Cook meats by:
• Cook with little or no added fat. Use non-stick pans or spray with cooking spray.
4. Drain fat after browning ground meat. To remove even more fat, rinse the browned ground meat crumbles with hot (not boiling) water. Then blot with a paper towel.
5.Eat meat in moderation. Add more grains, fruits and vegetables to your meal.
A deck of cards is about the size of 3 ounces of meat, poultry or fish. Three ounces of meat, cooked and
boneless, is a serving for one adult.
6. Cook with less fat.
• Replace whole milk in recipes with low fat or skim milk.
• Replace cream in recipes with evaporated skim milk.
• Use smaller amounts of full-fat cheese, such as cheddar, or use lower-fat cheese, such as part skim mozzarella.
• Decrease the amount of fat in recipes. Do not decrease fat if the recipe has already been reduced in fat. Start by decreasing the fat by ¼. For example, if a cake recipe calls for 1 cup of margarine, use ¾ cup of margarine. The fat in recipes for quick bread, muffins and some soft cookies can be decreased by ½. For example, if a muffin recipe calls for 1 cup oil, use ½ cup oil.
• Replace chocolate and nuts with raisins or chopped fresh fruits or canned fruits.
• Replace sour cream with nonfat or low-fat source cream or low-fat yogurt.
• Decrease the amount of oil in homemade salad dressings. Try using one part oil to two parts vinegar.
7. Use skim milk or low-fat milk in place of whole milk. It may be easier to take one step at a time. Start by
switching from whole milk to 2 percent low-fat milk. Later, switch to 1 percent low-fat and then to skim
8. Add less fat to food.
Small amounts of these fatty extras can add a lot of fat. Use these sparingly:
• butter or margarine
• sour cream
• oil or shortening
• salad dressing
• cream cheese
• bacon grease or bacon
• tartar sauce
• non-dairy creamer (liquid or powder)
9. Many foods taste good with less fat. Substitute nonfat or low-fat items for high-fat items.
• Sandwiches: use mustard, ketchup, low-fat or nonfat salad dressing, onion, tomato, lettuce and sprouts.
• Vegetables, soups and dried beans: Flavor vegetables with Low-fat margarine spreads, onion, garlic, lemon juice, spices, salsa or vinegar. Flavor soups and bean dishes with lean diced ham, smoked turkey or bouillon instead of fatty cuts of meat like salt pork.
• Bread, muffins and rolls: Use jam, jelly, fruit spreads or small amounts of low-fat margarine or low-fat spreads.
• Pasta, potatoes and rice: Use low-fat margarine or low-fat yogurt on potatoes. Rice and pasta do not need fat added to the cooking water.