help you avoid too much fat:
1. Steam, boil,
or bake vegetables, or for a change, stir-fry in a small amount
of vegetable oil.
2. Season vegetables
with herbs and spices rather than with sauces, butter, or margarine.
3. Try lemon
juice on salads or use limited amounts of oil-based salad dressing.
4. To reduce
saturated fat, limit your use of butter, and try to avoid margarine
and shortening entirely. As hydrogenated products, they contain
trans-fatty acids, which are undesirable. In baked products, when
possible, use oil instead of butter.
5. Try whole-grain
flours to enhance flavors of baked goods made with less fat and
fewer cholesterol-containing ingredients.
6. Replace whole
milk with skim or lowfat milk in puddings, soups, and baked products.
plain lowfat yogurt, blender-whipped lowfat cottage cheese, or buttermilk
in recipes that call for sour cream or mayonnaise.
8. Choose lean
cuts of meat.
9. Trim fat
from meat before and/or after cooking.
10. Roast, bake,
broil, or simmer meat, poultry, or fish.
11. Remove skin
from poultry before cooking.
12. Cook meat
or poultry on a rack so the fat will drain off. Use a nonstick pan
for cooking so added fat will not be necessary.
meat or poultry broth until the fat becomes solid. Spoon off the
fat before using the broth.
14. Limit egg
yolks to one per serving when making scrambled eggs. Use additional
egg whites for larger servings.
15. Try substituting
egg whites in recipes calling for whole eggs. For example, use two
egg whites in place of each whole egg in muffins, cookies, and puddings.
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