How to Reduce Fat in Food

  • Trim as much as possible of the visible fat off meats before cooking.
  • Remove the skin from poultry items such as chicken and turkey before cooking.
  • Choose lean cuts of meats such as loins or rounds. Chicken and turkey are also lean meats.
  • Increase the amount of fish you eat. Fish is low in fat and contains omega 3 fatty acids (the "good fat") which experts say plays an important role in the prevention and treatment of heart disease.
  • When baking,cut or substitute the amount of fat in recipes. Use a minimum of 1-2 tablespoons of fat for each cup of flour in muffins, quick breads, and biscuit recipes. Use a minimum of 2 tablespoons of fat for each cup of flour in cake and cookie recipes. Use applesauce instead of butter (texture and taste will vary).
  • Try to use fruit butters instead of regular butter or margarine as a spread on your favorite muffin or bagel. These can be purchased in stores or easily made by cooking fruit with any type of juice over low heat, until reduced to a thick consistency, and then cooled.
  • Experiment with different herbs and spices when cooking. These add flavor and aroma to the dishes. Adding herbs to baked goods (bread and rolls) gives a great aroma and has a unique taste.
  • Invest in a nonstick pan and some flavored cooking spray. These items can be used to replace pan-frying or sautéing. Use unsaturated fats in recipes. These include olive oil, canola oil, or soybean oil (instead of butter or margarine).
  • Try to use healthy cooking techniques such as grilling, roasting, broiling, steaming, braising, stewing, or baking instead of frying your foods.

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