A Healthy Low-Fat Cooking Guide

·Milk products can be purchased in low-fat versions. They are also available in salad dressings, mayonnaise, cheese, cottage cheese, margarine, creams, yogurts, and many sauces. These products taste good and comes in a variety of selections. Take advantage of them.

·Try using turkey and leaner bacon, sausage and ham. Read the package for leaner cuts of your favorite cold cuts.

·Meats with the word “loin” or “round” carry less fat and calories. Read the labels.

·Bake or roast raw meat such as beef and chicken. Chicken can be baked in skin to maintain its moisture and taste. Remove skin after cooking.

·Try using sugar substitute instead of regular sugar.

·Learn to read the nutrition label on foods to determine the fat content.

·To add more flavor to your turkey or chicken dishes, add seasonings such as dried herbs and spices.

·Substitute whole-wheat flour for 1/2 the flour in all your recipes. This adds fiber and other nutrients.

·Incorporate more grains in your diet. Eat brown rice, whole-wheat bread, and rye crackers.

·Eat salads with reduced-fat dressings. Also add lettuce, and spinach to sandwiches and in vegetables dishes.

·Make fries in the oven by spraying a baking pan with non-fat cooking spray. Spread fries on baking pan and bake at 450 to 500 degree until crispy. Turn occasionally. They’re very delicious.

·Nonfat yogurt and non-fat sour cream are good for making dips, sauces and adding to creamy soups.

·Use egg substitute. Read the label for the amount according to what you’re making. Usually its two egg whites to equal one egg.

·Use non-fat or low-fat beans in dishes. The taste is the same and high fat beans. Read the labels.

·Use canned fruit packed in water or their own natural juices.

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