Easy Ways to Lower Your Fat Intake - dummies

Easy Ways to Lower Your Fat Intake

You can do a few things right now to reduce the amount of fat you consume. Train yourself to think lowfat when you eat, shop, and order in restaurants. Lowering your fat intake doesn’t have to be a chore, though. Keep these fat-reducing tips in mind:

  • Go fat-free in dairy. Probably the single most important step you can take to reduce the amount of fat you consume is to switch to fat-free (skim) milk, cheese, sour cream, yogurt, ice cream or frozen yogurt, and butter- or margarine-type spreads.

  • Discover liquid fat-free non-dairy creamers. Flavored and unflavored liquid fat-free non-dairy creamers are ideal for putting in coffee, tea, cocoa, and desserts.

    The plain liquid non-dairy type (it’s made from soybeans) is a terrific substitute everywhere you use cream.

  • Cut the number of times you eat meat, fish, poultry, and cheese each week. Try to stick to a total of five weekly servings of lean meat or skinned poultry trimmed of all visible fat, and eat high-fat cheese only twice a week.

  • Expand the variety of foods you eat. For every high-fat food you give up, add ten new lower-fat treats. Going lowfat isn’t a deprivation diet — it’s an invitation to try new foods.

  • Pick off, cut off, or spoon off all visible fat. Remove fat like you’re a fat detective on a mission. Be a fat-ferreting fanatic. It’s your body!

  • Cook with very little fat. When you purchase oil, think about what you need it for. Can you use non-fat cooking spray instead?