Big Fat Hints for Low-Fat Eating

Need to reduce the fat in your diet?

When it comes to fat in your diet do you sometimes “adjust” the advice you get so it suits your tastes? “Avocado is good for you” doesn’t mean order a bacon-avocado burger, it means have an avocado and tomato sandwich instead of the burger!

Read these tips for more helpful ideas on how to reduce the amount of fat in your diet.

Read more :

• Meats and fish
• Spreads and sauces
• Salads
• Breads and bakery items
• Desserts, sweets and treats
• Vegetables and fruits
• Dairy
• Fast-foods, fried foods

Meats and fish

Mention steak or pork chops to a meat lover and their eyes light up like a burger on a grill. There’s no doubt that meat is tasty, and it’s also got some good nutritional value, but its typically high fat content can make it something of a diet danger. Reduce your fat intake from meat by following these simple suggestions:

• Trim off all visible fat and remove skin from poultry before cooking
• Choose red meat with little marbling
• Choose the white meat of turkey or chicken over beef or pork
• Choose low-fat versions of salami, bacon and sausages
• Add extra beans, lentils, vegetables, rice or pasta to meat dishes to fill them out
• Eat modest portions (100 - 120g)

When it comes to fish, choose fresh or frozen, uncrumbed fillets. When cooking fish or meat choose baking, grilling, dry-roasting, and steaming over frying to reduce the fat content.

Spreads and sauces

Instead of high-fat sauces, use lime for flavour

Spreads, sauces and dressings are a great addition to grilled meats, breads, vegetables and salads, but not if they come “dressed” in fat. Many sauces are almost off-the-scale when it comes to fat content. Cheese and cream sauces are some of the worst. Instead of destroying the goodness of your food with fatty add-ons, try these tips:

• Squeeze lemon and lime or sprinkle fresh herbs over your meat
• Use yoghurt or reduced-fat evaporated milk in place of cream and oils in sauces
• Use high-fat spreads sparingly and spread as thinly as possible
• Spread Vegemite on your morning toast or use sugar-free jams instead of butter or margarine

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!

Desserts, sweets and treats

Dessert doesn’t have to be synonymous with cream, sugar, or chocolate. When it comes to sweet treats, keep these tips in mind:

• Choose low-fat puddings, low-joule jelly or diet desserts in place of full-fat versions
• Use low-fat yoghurt in place of ice cream – low-fat vanilla yoghurt is great with cakes that are traditionally served with ice cream or cream
  
• If you do have the occasional rich dessert treat, limit portion size to keep fat intake down
• Choose dark chocolate rather than milk or white, as it's higher in antioxidants
• Choose hard lollies, jubes, or jellybeans over higher-fat chocolate or caramel treats
• Nibble on fresh or dried fruit for a low-fat snack

Vegetables and fruits

Choose fresh vegetables without added fats like butter

Almost all fruits and vegetables are number-one choices when it comes to low-fat foods. Even avocados, which are high in fat, are fine because the fat they contain is good for your heart. Avocados make a great addition to salads and sandwiches, and can also be used as a spread for bread, toast, or crackers.

The “fat trap” with vegetables is in the way they are cooked or served. At home, or eating out, pay attention to the “packaging” of your vegetables.

Try these tips as well:

• Add a tablespoon of light sour cream (6g fat) or low-fat natural yoghurt (1g fat) instead of one of butter (16g fat) to your potato
• Sauté your vegetables in a non-fat cooking spray and lemon juice instead of butter or oil
• Have your salad dressing on the side

Dairy

Choose low-fat milk

Dairy products are an important part of your diet, but they’re often high in fat. To minimise fat intake from dairy foods:

• Choose low-fat or skim milk
• Choose low-fat cheeses, sour cream and yoghurts. Be aware that even low-fat cheese is often still high in fat
• Always opt for low-fat ice cream over regular ice cream, but still have small servings
• Don't forget to consider the fat in your drinks. A regular-sized Gloria Jeans cafe latte with full cream milk has nearly 10g of fat!

Soy milk and soy products can be good dairy alternatives as soy is good for your heart, high in protein, and has been said to help in the prevention of cancer. However, you still need to choose low-fat varieties of soy products.

Fast-foods, fried foods

Sidling up to a fast-food counter isn’t exactly the best way to keep fat out of your diet. However, some choices are better than others. Follow these tips when eating fast-food.

• Choose medium- or small-sized burgers without add-ons such as bacon and double cheese
  
  
• Don’t order “fries with that” – have a side of salad instead, with low-fat dressing
  
  
• Choose grilled or baked chicken breast instead of fried chicken or chicken nuggets
  
  
• Avoid sausages and pepperoni on pizza, as these are high-fat meats. Choose vegetarian toppings and have a modest quantity of cheese. Eat salad instead of buttery garlic bread with your pizza, and remember to have a small serving – more than two pieces is just an invitation for a big fat diet disaster!
  
  
• Try making your own low-fat corn chips instead of purchasing from the supermarket. Cut up a corn tortilla, spray it with a non-stick spray and bake at 175°C until crunchy
  
  
• You can also make your own chips and wedges. Keep the skin on for fibre, choose your thickness and cut up potatoes accordingly. Spray a tray with cooking spray and place your "chips" in the oven at 200°C, or until golden. Partially cooking your potatoes in the microwave before baking will speed up the cooking time

Related articles :

• Good Fats, Bad Fats: Get with the (blood) flow
• The CalorieKing Fat Guide

Last updated: March 7th, 2007