Think of meat as a side dish instead of as the center of
Try main dishes that feature whole wheat pasta, brown
rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta,
rice, beans, and vegetables with small amounts of lean meat, poultry, or fish.
An example is bean soup flavored with a small amount of lean
Use cooking methods that require little or no fat. You can
bake, broil, steam, roast, poach, stir-fry, and microwave. You can sauté in
very small amounts of oil or use broth, cooking sherry, wine, or even
Trim off fat from meat before cooking. Drain off fat after
you brown meat. You can reduce the fat in hamburger by rinsing it under water
Chill soups and stews after cooking so that you can
skim off the hardened fat.
Many foods are now fat-free in response to the recommendation
to reduce fat in our diets. You may find some of these foods useful, but it is
possible to follow a low-fat diet without using them. Fat-free does not mean
calorie-free. Fat-free cookies, candies, chips, and frozen treats can still be
high in sugar and calories. Some fat-free foods actually have more calories
than their regular-fat counterparts. Eat fat-free foods in moderation, as you
would other foods.
How this information was developed to help you make better health decisions.