#1 Limit meat to 3 or 4 oz (85-115 g) per serving. Buy lean cuts and trim all visible fat before cooking. Go for the extra-lean ground beef, or choose a lean cut and ask the butcher to grind it for you.
#2 Take off the skin from poultry before eating it. In some cases, this can be done before you cook it.
#3 Refrain from buying pre-based turkey. They’re often injected with coconut oil, butter, and other unhealthy fats.
#4 Bake, grill, broil or roast meat, ﬁsh, and poultry. Utilize a roasting rack to drain off the fat as the meat cooks.
#5 Cook stews and soups in advance. Chill and skim off the set fat, and reheat.
#6 Stay away from fried foods. When sautéing use a nonstick pan and vegetable oil spray. Cook in broth, wine, tomato or fruit juice instead of oil.
#7 Purchase low-fat (1%) or skim milk, low-fat cheese, cottage cheese, and yogurt.
#8 Mix salads with fat-free dressings or create your own with lemon juice or vinegar, mustard, herbs, and spices. If oil is in the recipe, use olive oil.
#9 Get a low fat or even a fat-free substitute for mayonnaise.
#10 Boil rice in a fat-free broth, ﬂavor it with fresh herbs and scallions instead of butter.
#11 Mash potatoes with low-fat yogurt or buttermilk. Add chives and parsley for some extra kick.
#12 Opt for broth-based soups instead of cream soups.
#13 Instead of spreading sandwiches with mayonnaise or butter/margarine use spicy mustard, horseradish, or cranberry sauce instead.
#14 Don’t use non-dairy creamers and toppings, these products are usually high in saturated fats because they’re made with palm oil or coconut oil.
#15 Select English mufﬁns, bagels, or pita instead of croissants, mufﬁns, doughnuts, or danishes.
#16 When you crave something sweet go for sherbet, gelato, or frozen yogurt instead of premium ice cream. You can also choose other low-fat dessert alternatives, like fresh fruits, gelatins, meringues, and angel food cake.
#17 Don’t eye ball oil…Measure it! The cup of oil you drizzle over salad or put in your frying pan contains 46 g of fat and about 400 calories. If you measure it, you’ll use less.
#18 Replace mayonnaise and sour cream with buttermilk. Buttermilk may sound high in fat but it’s as low as 1 % milk. Use it when you bake or as a base for salad dressings.
#19 Evaporated 2%milk can taste as creamy as regular cream. It can also be used for rich-tasting desserts.
#20 Reduce the fat when baking quick breads and mufﬁns by replacing it with applesauce, bananas, or other pureed fruit.