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20 Things You Can Do to Reduce Fat in Your Diet |
Meat
20. Trim all visible fat from meats and poultry before cooking. Remove poultry skin before eating to help lower fat, but remove it before cooking to lower even more.
19. When baking meat, roasts or poultry, place on a pan to allow the fat to drain away from the food.
18. Skim off fat from soups and stews made with meat or poultry.
17. Microwave, broil, poach, or steam foods instead of frying.
16. Steam-fry: sauté foods in water, broth, juice or wine instead of fat (oil, butter, lard).
15. Keep servings of meat or poultry on the small size 3-6 ounces twice a day is plenty.
Dining Out
14. Dress salads with vinegar, lemon juice or salsa.
13. Always ask for salad dressing on the side. Dip your fork in the dressing before each bite of salad. With this method you will taste the dressing with each bite.
12. Instead of butter or sour cream, try salsa, ketchup or BBQ sauce on the side and dip your fork in before each bite of potato.
11. Choose baked potato instead of fries. Always ask what side items are served with the entrée. Ask if vegetables are available instead of the oily rice, pasta or potato.
10. Replace fatty desserts with fresh fruits, sorbet, Italian ice, yogurt or ice milk.
Home
9. Sprinkle butter powder or butter spray without trans fat on vegetables, potatoes or hot cereal instead of coating them with butter or margarine.
8. Switch to nonfat or low-fat varieties of dairy products.
7. Stock up on a variety of low-fat snacks: fresh fruit, frozen berries, grapes or bananas, baked sweet potato, popcorn, oatmeal, fresh, raw veggies, ect.
6. Drink more fluids without calories: water is the best choice.
Top 5
5. Eat more servings of grains, vegetables, fruits, lentils and beans without added fat.
4. Maintain variety in your diet by experimenting with “exotic” foods, such as bulgur wheat, quinoa (keen-wa), whole-wheat pasta, rutabaga, yucca, diakon. Try a new fruit, grain or vegetable at least once a week.
3. Consider restricting high fat animal foods (meat, poultry, eggs, and dairy products) to special occasions.
2. Read the ingredients list on all packaged foods: soups, sauces, cereal, condiments, breads, crackers, frozen entrees. Buy foods prepared with no added fats or oils, especially trans fats, hydrogenated or partially hydrogenated fats.
1. Get in the habit of reading the nutrition information on the packaged foods. Compare the serving size and the fat calories per serving; then choose foods with the lowest amount of fat. Balance high fat food choices with lower fat ones.
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This handout has been produced for All Children's Hospital's 
