Eating healthy foods doesn’t mean losing flavor. You can choose and prepare low-fat foods that you and\/or your family will enjoy. Follow these suggestions:<\/p>\n

Bread, Cereal, Rice and Pasta<\/strong> (Think Brown, i.e., whole grain)<\/p>\n

Eat 2-4 servings of grain products a day.<\/p>\n

Whole-grains and whole grain breads are low in fat; they’re also high in fiber and complex carbohydrates. Choose these breads for sandwiches and as additions to meals.<\/p>\n

Avoid white bread, white rice, pasta, sweets, rich bakery foods such as donuts, sweet rolls and muffins. These foods can contain more than 50% fat calories. Snacks such as angel food cake and gingersnap cookies can satisfy your sweet tooth without adding fat to your diet.<\/p>\n

Hot and cold cereals are usually low in fat. But granola cereals may have high-fat oils and extra sugars. Instant cereals with cream may also have high-fat oils or butterfat.<\/p>\n

Avoid fried snacks such as potato chips and tortilla chips. Try the low-fat or baked versions.<\/p>\n

Vegetables and Fruits<\/strong><\/p>\n

Eat at least 2-3 servings fruits per day and an abundance of vegetables.<\/p>\n

Fruits and vegetables are naturally low in fat, and they add flavor and variety to your diet. They also contain fiber, vitamins and minerals.<\/p>\n

Margarine, butter, mayonnaise and sour cream add fat to vegetables and fruits. For a lower fat diet, you can use herbs and yogurt as seasonings instead.<\/p>\n

Red Meat<\/strong><\/p>\n

Use Sparingly<\/p>\n

Beef, Pork, Veal and Lamb
\nBaking, broiling and roasting are the healthiest ways to prepare meat. Lean cuts can be pan -broiled or stir-fried. Use either a nonstick pan or nonstick spray coating.<\/p>\n

Trim outside fat before cooking. Trim any inside, separable fat before eating. Select low-fat, lean cuts of meat. Lean beef and veal cuts have the word “loin” or “round” in their names. Lean pork cuts have the word “loin” or “leg” in their names.<\/p>\n

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Use herbs, spices, fresh vegetables and nonfat marinades to season meat. Avoid high-fat sauces and gravies.<\/p>\n

All red meats should be used sparingly<\/em>.<\/strong><\/p>\n

Poultry, Fish, Eggs<\/strong><\/p>\n

Eat 0-3 servings of meat or meat alternatives a day.<\/p>\n

Baking, broiling and roasting are the healthiest ways to prepare poultry<\/em>. Skinless poultry can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick spray coating.<\/p>\n

Remove skin and visible fat before cooking. Choose low-fat breast cuts. Chicken breasts are a good choice because they are low in fat. Use domestic goose and duck only once in a while because both are high in fat.<\/p>\n

Fish<\/em><\/strong>
\nPoaching, steaming, baking and broiling are the healthiest ways to prepare fish. Fresh fish should have firm, springy flesh, a clear color, a moist look and a clean smell. If good-quality fresh fish isn’t available, buy frozen fish.<\/p>\n

Most seafood is low in saturated fat. Omega-3 fatty acids, found in some fatty fish, such as salmon and cold water trout, may help lower the risk of heart disease in some people.<\/p>\n

Nuts & Legumes – Cross-Over Foods<\/strong>
\nDry beans, peas, lentils, and nuts offer protein and fiber without the cholesterol and animal fat that meats have. Once in a while, try substituting beans for meat in a favorite recipe, such as lasagna or chili.<\/p>\n

TVP, or textured vegetable protein, is widely available in many foods. Vegetarian hot dogs, “hamburger” and “chicken nuggets” are low-fat, cholesterol-free alternatives to meat.<\/p>\n

Nuts make a great snack that will not spike the bodys insulin level and thus, if not over-eaten, will help long-term weight reduction.<\/p>\n

Dairy Products<\/strong>: Milk, Yogurt and Cheese<\/p>\n

Choose skim milk or buttermilk. Substitute evaporated skim milk for cream in recipes for soups and sauces.<\/p>\n

Try low-fat cheeses. Skim ricotta can replace cream cheese on a bagel or in a vegetable dip. Use part-skim mozzarella instead of cheddar cheese in recipes. Try low-fat natural or cheddar cheeses. Use 1% cottage cheese for salads and cooking. Eat string cheese as a low-fat, high-calcium snack.<\/p>\n

Plain nonfat yogurt can replace sour cream in many recipes. (To maintain texture, stir 1 tablespoon of cornstarch into each cup of yogurt that you use in cooking.) Try frozen nonfat or low-fat yogurt for dessert.<\/p>\n

Skim sherbet is an alternative to ice cream. Soft-serve and regular ice creams are lower in fat than premium styles.<\/p>\n","protected":false},"excerpt":{"rendered":"

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