Tips for reducing fat

Here are some tips for reducing fat in your diet. Most allergy kids need the extra fat, but I am posting the tips for me, and for my sweet niece who finds herself needing to make dietary restrictions.

So, here are some fat reducing tips:

• Use non stick pans, so that you do not need to add extra oil.
• Sautee vegetables in vegetable stock instead of oil.
• Oil in salad dressings can be replaced with vegetable stock.
• Puree a potato and add to homemade soups in place of the cream. You can also use low fat yogurt.
• Sauces and gravies are usually made with fat, flour, and liquid. To omit the fat, toast the flour in a dry pan on medium heat until it is lightly browned. Add the liquid and any seasonings. Whisk to remove lumps, then cook over medium heat, stirring constantly until it thickens.
• In baking, recipes can call for up to a cup of oil. Try reducing it to 1/3 cup. Applesauce, pureed banana, or pumpkin can also be used to replace oil. Pureed prunes are good for chocolate, spice, and carrot cakes.
• Season vegetables with spices and fresh herbs rather than butter or margarine.
• Broil meat, so fat drains away as it cooks.
• Beware of low-fat claims on packaged foods. Read labels instead, for actual fat content.
• Poach fish or chicken. Always remove skin.
• Avoid over-cooking vegetables so they retain their flavors.
• Use small amounts of strong, hard cheese rather than large amounts of mild cheeses.
• Use egg substitutes in baking, or two egg whites for each egg the recipe calls for.
• Boil potatoes, spray lightly with oil, and then crisp in the oven.
• Tenderize lean cuts of meat with marinades as they can be tougher than fatty cuts.
• Eat more vegetarian meals.
• When making frostings, replace the butter or margarine with marshmallow creme.

Most the ideas from 101 tips for a healthy diet on diet and fitness today.com

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