Guidelines for Decreasing Fat Consumption
August 19, 2015
Most Americans consume about 37% of their calories from fat. Evidence indicates that diets high in fat (both saturated fat and unsaturated fat) increase the risk for chronic disease such as heart disease, diabetes, and cancer.
Diets low in fat may reduce these risk factors. Experts recommend that individuals consume less than 30% of their daily calories as fat. Use the guidelines below to reduce your daily fat intake:
1) Select lean, well-trimmed meat, fish, or poultry without the skin.
2) Trim as much fat as possible from meat before cooking.
3) Substitute low fat dairy products for those that are high in fat:
- Use skim milk or 1% milk instead of whole milk.
- Substitute low fat cheese for cheeses that are higher in fat.
- Use nonfat/ low fat yogurt or fat free sour cream instead of regular sour cream.
- Try evaporated skim milk in recipes that call for heavy cream.
- Choose low fat cream cheese.
- Use butter from "grass fed" cows in small amounts.
4) Read labels carefully. Many non-dairy products (including creamers and toppings) are truthfully labeled “no cholesterol”, but contain large amounts of fat. Look for the words “low fat” on the label.
5) The amount of fat used in cooking can be limited in several ways:
- Avoid fried foods.
- Bake or broil
- Roast, braise, stew, boil or slow cook in a crock-pot.
- When baking or broiling meat, use a rack in the pan to allow the fat to drip out as the meat cooks. If meat drippings are used, refrigerate and skim fat that formed on the top or use a fat skimmer to separate out the fat from warm meat drippings. Broth may be used for low fat sauces, soups, and gravies.
- Poach food in water or broth instead of sautéing it, or use non-stick pans to limit or eliminate added fat for cooking.
6) Serve plain, raw, steamed or micro waved vegetables, instead of cooking them with fat. Add herbs, spices, lemon juice, vinegar, low fat yogurt, light tub margarine or butter spread, or tomato sauces for flavor.
7) Salads are good, but dressings may substantially increase fat intake. Use only a small amount of dressing, or use a commercial or homemade dressing that contains very little oil. Substitute oil with more vinegar, wine vinegar, tomato juice, water, or lemon juice. Try low fat yogurt or fat free salad dressings.
8) Many recipes for baked goods such as quick breads, muffins, and cookies call for far more fat than is necessary. Try using ? or ? the amount of fat. Substitute with pureed fruit like applesauce.
Cholesterol Management , Meal and Menu Planning, Weight Management