HEALTH - Tips To Reduce Dietary Fat

Initiating a diet after a long and relaxing summer holiday is not an easy task. In doing so, below you will find some easy-to-follow tip in order to reduce dietary fat.

1. Shop smart

• get used to reading nutrition facts on a product's label. Then select the one that contains no more than 10gr. fat per 100gr.
• write down all the necessary shopping before visiting the grocery
• don’t shop with an empty stomach
• try low fat cheese & dairy products

2. Cook smart

• reduce oily and creamy sauces as well as use non-stick cookware to reduce the need shortening. Oil is fat, therefore try to use it sparingly
• remove visible fat from meat and skin from the chicken
• avoid frying 
• add spices instead of fat (fresh herbs add flavor without additional calories)

3. When eating..

• Salad: use vinegar based dressing.
• Bread: avoid combining it with butter; choose  whole meal bread instead.
• Chicken: remove skin before cooking; grilled or steamed.
• Steak: remove visible fat before cooking, grilled.
•  Hamburger: avoid cheese and mayonnaise; try tomato and lettuce instead.
•  Fish: Avoid oil; use lemon.
•  Pasta: avoid meat combination (ham, bacon) as well as white sauces.
•  Pitsa: Choose a vegetable based pizza instead of meat. Ask half portion of  cheese on the pizza, than usual.
•  Vegetable: You can eat as much as you wish, without any sauce.
•  Desert: Fresh fruit is best.
•  Coffee/Tea: Use skimmed milk. If sugar is preferred, try to use the least amount possible. For those who wish to replace sugar with a sweetening, look for Stevia based products. They give an intense flavor of sweetness (make sure to read product’s label as it may contain lactose. Ask for doctor’s permission if necessary).

Translation & Editing by Christiana Vellianiti

Original article in Greek written by Mr. Manolis Manolarakis

Source: en-gr.com