Big Fat Hints for Low-Fat Eating

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Salads

Olive oil and vinegar... delicious!

Like some salad with your dressing? How about a sprinkling of lettuce on that cheese, bacon, and crouton mix you have there?

If you think “salad” equates to “low-fat,” think again. Lettuce, cucumber, tomato, capsicum, and other traditional salad ingredients are fine, but the add-ons can really “add-on” a lot of fat.

To minimise the fat content of salads, avoid bacon bits, croutons and cheese, and keep high-fat dressings away from your greens. Use low-fat, reduced fat, and oil-free varieties, or try one of these suggestions:

• Use flavoured vinegar or lemon juice as dressing
• Have a side of olive oil and vinegar. Combine the two with a sprinkle of salt and pepper to make your own vinaigrette – delicious!
• Ask for your dressing on the side and dip the tip of your fork into the dressing before delving into your salad. This way you can get the flavour of the dressing but only use 1/3 as much.
• Use low-fat mayonnaise when making potato salad
• Use a honey or Dijon mustard in place of mayonnaise
•  Add flavoursome low-fat extras to your salad like sliced pear, sultanas, fresh herbs, mango chunks, raspberries, snow peas or bean sprouts

Breads and bakery items

The reason most people avoid bread is usually the high carb content, but fat is also something you need to watch out for. Breads offered at most restaurants come with butter – but you don’t have to use it! Many restaurants also place buttery garlic, specialty, or cheese breads on tables. Avoid the extra fat in these breads and ask for plain bread.

Remember that store-bought bakery items are full of both trans and saturated fats. Often, the fat content of a muffin or biscuit is higher than that of a burger - check the calorie-count when indulging!