Trim Fat to Trim Calories - dummies

By Jane Kirby, The American Dietetic Association

Part of Dieting For Dummies Cheat Sheet

Eating less fat is one of the easiest ways to cut calories and lose weight. If you’re looking to cut some of the fat (and therefore calories) out of your diet, follow some of these helpful hints:

  • Use fats and oils sparingly.

  • Eat plenty of grain products, vegetables, and fruits.

  • Choose lean or extra-lean meats, fish, and poultry, and trim off any visible fat. For beef, look for the word round or loin in the name, which indicates that it’s a lower-fat cut — such as sirloin, ground round, or top round.

  • Use small amounts of lowfat salad dressing, whipped butter or margarine, and lowfat or fat-free mayonnaise.

  • Use herbs, spices, lemon juice, and fat-free or lowfat salad dressings for seasoning.

  • Consume few high-fat processed meats, such as sausage and cold cuts.

  • Up your intake of beans, such as kidney, pinto, and Great Northern, and bean products. Not only are most of these foods nearly fat-free, but they’re also a good source of protein and fiber.

  • Choose fat-free or lowfat (1%) milk, fat-free, or lowfat yogurt, and reduced-fat or lowfat cheeses.