Steam, boil, broil, or microwave vegetables, or
stir-fry them in a small amount of vegetable oil.
2Season vegetables with herbs and spices rather than
sauces, butter, or margarine.
Try lemon juice or fat-free dressing on salad, or
use a yogurt based dressing instead of mayonnaise or
sour cream dressing.
To reduce saturated fat, use vegetable oil or tub
margarine instead of butter or stick margarine when
Replace whole milk with skim or low-fat milk in
puddings, soups, and baked products. Substitute plain
nonfat yogurt, blender-whipped cottage cheese, low-fat
sour cream, or buttermilk in recipes that call for sour
Choose lean cuts of meat, and trim any visible fat
from meat before and after cooking. Remove skin from
poultry before or after cooking. Monitor portion sizes.
(Lean meats end in "loin".)
Roast, bake, or broil meat, poultry, or fish, so
that fat drains away as the food cooks.
Use a nonstick pan for cooking so added fat will
be unnecessary, use a vegetable spray for frying.
Chill broths from meat or poultry until the fat
becomes solid. Spoon off the fat before using the
Eat a low-fat vegetarian main dish at least once
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Kathy Thompson has been studying nutrition and health
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helps people improve their health.
Contact Kathy at; email@example.com