1. Steam, boil, broil, or microwave vegetables, or stir-fry them in a small amount of vegetable oil.
2. Season vegetables with herbs and spices rather than sauces, butter, or margarine.
3. Try lemon juice or
fat-free dressing on salad, or use a yogurt based dressing instead of mayonnaise or
sour cream dressing.
4. To reduce saturated
fat, use vegetable oil or tub margarine instead of butter or stick margarine when
possible.
5. Replace whole milk with skim or low-
fat milk in puddings, soups, and baked products. Substitute plain
nonfat yogurt, blender-whipped cottage cheese, low-
fat sour cream, or buttermilk in
recipes that call for sour cream.
6. Choose lean cuts of meat, and trim any visible
fat from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes. (Lean meats end in "loin".)
7. Roast, bake, or broil meat, poultry, or fish, so that
fat drains away as the food cooks.
8. Use a nonstick pan for cooking so added
fat will be unnecessary, use a vegetable spray for frying.
9. Chill broths from meat or poultry until the
fat becomes solid. Spoon off the
fat before using the broth.
10. Eat a low-
fat vegetarian main dish at least once a week.
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