Saturday, October 21, 2017 8:26

How To Cut The Fat At Home

Posted by on Thursday, January 7, 2010, 12:50
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The great part about “eating in” is that YOU get to be chef! “Great,” you say, “I never asked to be chef.” But think about it: It’s the chef and only the chef who controls “what” and “how much” fat is added to make the meal .

When you eat in, YOU choose whether yogurt or sour cream is added to your chicken enchilada, whether your fish fillet is simmered in wine or butter, whether you shake basil and pepper onto your pasta instead of salt. YOU choose whether to follow a diet that meets disease prevention guidelines.

We’ve talked about how to cut the fat in foods that others prepare (fast food, food companies, restaurants, etc.) But what about foods that we have no one to blame but ourselves, where we actually perform the act of cutting the butter or pouring the oil?

There are basically six steps to successfully cut the fat at home:

  1. Beware of Mixers. I’m referring to products we use to mix or dip other foods, such as mayonnaise, salad dressings, and sour cream.
  2. Pay Attention to Naturally Fat Foods. These foods are mostly fat themselves, such as cheese or some red meat. This doesn’t mean they’re “bad” foods. We just have to start treating them with some respect. You might begin by using smaller quantities, such as “sprinkling” cheese instead of “slicing” it in chunks.
  3. Try Not to Eat Two Naturally Fat Foods Together. This means not adding cheese to a high-fat cracker or ham sandwich or butter to a croissant, tartar sauce or mayonnaise to a fried fish fillet, etc.
  4. Use Less Fat in the Preparation of Food. Bake, oven broil (draining off any fat), boil, stew (skimming fat off), poach, stir fry (without a lot of oil), simmer, or steam. Use non- tick cookware to avoid adding cooking fat. Substitute low fat liquids, such as broth, tomato juice, lemon juice or wine, for grease in cooking.
  5. Add Less Fat at the Table. Be aware of these “table fats” and how much they’re costing you. For example, next time you’re staring down at that bare potato, remember sour cream is about 85 percent calories from fat and 26 calories per tablespoon, while nonfat plain yogurt is only about 3 percent calories from fat and 8 calories per tablespoon.
  6. Add Fruits, Vegetables, and Grains. Pasta and breads somehow have developed the reputation for being “fattening.” But if you look at the facts or fats , it isn’t the complex carbohydrates at all but what we ADD to them that can quickly boost the calories from fat. One full cup of boiled noodles only has about 170 calories and is 10 percent calories from fat. Olive oil is 100 percent calories from fat, and two tablespoons will add 238 calories. A typical thick white sauce is 71 percent calories from fat, and 1/2 cup will add 262 calories.

You can even add a layer of pasta or vegetables to your main dish instead of other more fat filled items. For example, use a layer of pasta instead of one of the layers of cheese for your lasagna, or cut the amount of meat used to make a spaghetti sauce or casserole in half by adding vegetables instead.

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