Are you ready to cut the fat? You know you need to cut down on the amount of fat you eat, but you migh not know why. Facts are that diets high in total fat have been linked to health problems such obesity and some types of cancer. Too much saturated fat and trans fat raise blood cholesterol, which is associated with an increased risk of heart disease. For maintaining a good heart, it is recommended that you limit saturated fat to 7% of your total caloric intake. (For a 2000 calorie a day diet, it would be approximately 16 grams of saturated fat.) Try and avoid eating trans fat as much as possible. Changing a lifetime of eating habits does not happen overnight. To make a change, it is best to take small, one step at a time method. Here are some things to think about:
Low-Fat Cooking Techniques:
(Trim visible fat from meat before cooking and also remove the skin from chicken when preparing)
Braise: Slow cooking method which will tenderize meats, remove fat and add a lot of flavor. To braise simply means to cook in liquid with a covered container. You may also braise on stove-top, low flame in covered pan.
Roast, Bake, Broil or Grill: Simply place meat on a rack so the fat can drip off.
Low-Fat Grilling: Use a heavy cookware which conducts heat slowly, such as a cast iron skillet
Low-fat tips for vegetables:
Grill or Roast: Use a grill basket, brushing the vegetables lightly with extra virgin olive oil. These can even be roasted in the oven.
Steam or Blanch: Steam fresh vegetables and toss with chopped herbs and just a squeeze of fresh lemon juice. You can also blanch vegetables such as carrots, asparagus and green beans in flavored broths for extra flavor.
Stir-Fry: Combine snow peas, mushrooms, soybeans, broccoli florets, carrot sticks, bamboo shoots, or minced garlic with a teaspoon of healthy oil.
Next: Tips for low-fat food preparation!