40. Read labels and learn to find the hidden fats. Avocados, eggs, coconut milk and nuts are examples.
41. Cut by half or more the amount of fat called for in recipes for soups, stews, sautes and vegetables.
42. Snack on cut-up fresh vegetables with low-fat dip in place of potato chips, corn chips and tortilla chips.
43. Skip the ham in chef’s salads, using turkey instead. Use low-fat cheese, and use dressing sparingly.
44. Use the leaner Canadian bacon in place of regular bacon. Canadian bacon gets from 26 to 41 percent of calories from fat; regular bacon gets 75 to 90 percent of calories from fat.
45. Use 2 to 3 egg whites in place of each egg yolk in scrambled eggs or omelets.
46. In marinades, reduce the amount of oil called for by at least half.
47. When broiling meat, always use a grill rack so the fat drains into the pan.
48. Instead of icing cakes, dust them with confectioners’ sugar.
49. Make “guacamole” using a 10-ounce package of frozen peas for every 3 avocados, pureeing the mixture in a blender or food processor. This increases volume and decreases overall fat.
50. Use ricotta cheese in place of cream cheese. An ounce of cream cheese has 10 grams of fat while the same amount of low-fat ricotta has 1 gram.
51. Get protein from beans instead of meat. Start out by having a luscious white bean and tuna salad with lots of fresh tomatoes.
52. If you must have cookies, cakes and snack foods around for other family members, make them a kind you don’t like.
53. Keep high-fat foods in places that are difficult to get to. If ice cream is in the downstairs freezer behind a frozen turkey and four trays of ice, chances are you won’t want to dig it out.
54. Eat frozen yogurt in place of ice cream. But be sure to read the labels-many are loaded with fat. Better than yogurt is fruit sorbet, made without any fat.
55. When making soups or stews with meat or meat bones, start the broth a day ahead. Refrigerate the broth overnight so the fat congeals on the top. It then can be removed easily.
56. Put oil-and-vinegar salad dressings in a spray bottle with a large opening. A few spritzes coat the greens more lightly and evenly than pouring it.
57. Make mashed potatoes from yellow potatoes, using low-fat or skim milk. Their fluffy texture and “buttery” taste make butter unnecessary.
58. Study products labeled light or “lite.” Light olive oil, for example, has the same amount of fat as regular olive oil-the “light” refers to the taste and color.
59. Eat non-fat yogurt in place of drinking a glass of milk. Not only is it lower in fat, but a cup of non-fat yogurt supplies 57 percent of the recommended daily requirement for calcium while an equal portion of milk supplies only 37 percent.
60. Heat oil gently before brushing it on foods. It is slightly thinner when hot so it spreads better, allowing you to use less.
61. Make a sassy, all-purpose, low-fat tomato marinade and grill sauce by combining 6 tablespoons tomato sauce, 4 tablespoons dry sherry, 2 tablespoons each of hoisin and soy sauce and a teaspoon each of sugar and sesame oil.
62. When you use fats, aim for the highest proportion of monounsaturated (found in olive oil and nut oils such as canola, sesame and walnut oil) and polyunsaturated (corn oil) fats. Saturated fats (butter, lard, animal fats and coconut oil)should be strictly limited.
63. Skip the USDA Prime Grade meat cuts. Choice grades have less fat. Of course, trim all surface fat.
64. Be game about trying wild game. You don’t see many overweight wild animals: They don’t have an opportunity to develop excess fat. Hence, a 3-ounce cooked portion of moose meat has less than 1 gram of fat compared to 9.5 grams for broiled butt steak. Other lean choices are venison, rabbit, pheasant and buffalo. Order from your butcher, from Wild Game Inc. in Chicago or Specialty Game in Lyons.
65. Use evaporated skim milk instead of cream in soups and sauces or with coffee. It is thicker than regular skim milk.
66. For casseroles that use white sauces made with milk, use chicken broth instead of milk and reduce the amount of butter by at least one-fourth.
67. When making boxed cake mixes that call for additional oil, use applesauce instead.
68. Eat homemade oven-baked french fries with abandon. To make them, cut Idaho potatoes into wedges, brush lightly with oil and sprinkle with herbs, black pepper and/or paprika. Bake in a 425-degree oven until brown and tender. Depending on size, this will take 30 to 45 minutes.
69. Dress green salads with salsa instead of salad dressing. A handful of fresh cilantro adds another Tex-Mex touch.
70. If you snack on tortilla chips, switch to the no-fat kind that are baked instead of fried or one of the light brands that are lower in fat. No-fat potato chips also are available in some areas.
71. For casseroles or pasta sauces, cook ground beef in the microwave, placing it in a microwave-safe colander placed over a bowl. When it’s fully cooked, blot the meat with paper towels.
72. Rework sundaes so they’re made with low-fat frozen yogurt instead of ice cream and fresh fruit toppings instead of hot fudge sauce or caramel topping.
73. Place canned chicken and beef broth in the refrigerator for an hour or so before opening. Surface fat will solidify so it can be skimmed off.
74. Make a creamy blue-cheese dressing by blending 1/3 cup each of ricotta cheese and buttermilk, 1 tablespoon each of cider vinegar and blue cheese, 1 clove minced garlic, 1 teaspoon Worcestershire sauce, salt and pepper.
75. Learn to budget fat intake on a weekly basis. If you want to splurge, enjoy a reasonable portion of whatever it is you crave without feeling guilty. Then, cut way back on fat intake for the next several days.
76. Get straight on the difference between fat and cholesterol (see accompanying story). Cholesterol is found only in animal foods; fat can be found in animal foods and plant foods such as nuts, avocados, coconuts and seeds. A cholesterol-free diet can be high fat.
77. Exercise will not lower body-fat levels directly but it will burn excess energy, which often is stored as fat.
78. Make intelligent eating choices. A 1 1/2-ounce bag of potato chips has the same number of calories as a 12-ounce baked potato but a whopping 15 grams of fat. After eating the plain baked potato you’ll feel full and not have eaten a single gram of fat. After eating the chips, you might still reach for more.
79. Limit alcohol consumption. Though alcohol doesn’t have any fat, studies indicate that the body burns fat more slowly when you drink alcohol.
80. Fresh and seasonal fruits and vegetables taste better than canned or frozen so you can enjoy them steamed or grilled without butter or margarine.
81. Use herbs, spices, citrus rind, chutneys and vinegars liberally. The bold flavors often replace the need for added fat.
82. In chili, use cooked wheat berries or barley instead of meat. If your family insists on meat, use one quarter of the amount called for and add extra beans. A mix of several kinds of beans, including kidney, pinto and black beans, adds interest.
83. When making pasta salads, add the dressing at serving time. Because pasta absorbs the oil in mayonnaise and vinaigrette as it stands, you’ll be able to use less dressing if the salad will be served right away. While you’re at it, swap some of the high-fat ingredients in the dressing; low-fat bottled dressings and yogurt are good alternatives.
84. Use paper muffin liners for muffins. This eliminates the need to grease the pan.
85. When cooking boxes of flavored rice, pasta or potatoes such as au gratin potatoes, macaroni and cheese and rice pilaf, omit the butter or oil called for in the directions.
86. Trade lean pork tenderloin for pork chops and pork roasts. This tender cut is the leanest-and one of the quickest and easiest to prepare.
87. Use non-stick vegetable oil cooking sprays. Or, if you prefer, drizzle a small amount of vegetable oil or olive oil in the pan and spread it with a piece of waxed paper. One teaspoon of oil will coat a 10-inch skillet.
88. When using cheese, select robustly flavored ones such as feta, blue cheese and Parmesan. A small amount of these cheeses adds a big flavor boost. When using mild cheeses, use low-fat versions.
89. HERBED SUMMER TUNA SALAD
Preparation time: 15 minutes
Yield: 3 to 4 servings
Tuna salad takes on a fresh taste when tomatoes, peppers and lots of fresh herbs are used and only a little dressing is needed. Serve the salad in hollowed tomatoes or on slices of whole-wheat bread.
1 can (7 ounces) solid white tuna in water
1 small piece onion, finely minced
1 rib celery, finely diced
1/2 of a small red or yellow bell pepper, finely diced
1 plum tomato, seeded, diced
1/3 cup minced fresh herbs, including tarragon, basil and rosemary
1/2 teaspoon coarsely ground black pepper
1-2 tablespoons plain yogurt or reduced calorie mayonnaise
2 teaspoons seasoned rice vinegar
1. Drain tuna well and squeeze it gently. Combine tuna with remaining ingredients.
90. LIGHT BLACK BEAN DIP
Preparation time: 10 minutes
Yield: 1 1/4 cups
1 serrano or jalapeno chili, seeded, if desired
1 small clove garlic, peeled
1 can (15 ounces) black beans, rinsed, drained
2 green onions, cut into 1-inch pieces
1/4 cup cilantro leaves
1 tablespoon each: plain yogurt or low-fat sour cream, cider vinegar
1 teaspoon each: cumin, chili powder
Salt to taste
1. Mince chili and garlic in a food processor. Add remaining ingredients and puree.
91. CURRIED COUSCOUS SALAD
Preparation time: 15 minutes
Yield: 4 to 6 servings
2/3 cup chicken broth or water
2 teaspoons curry powder
Pinch cayenne pepper
1 cup quick-cooking couscous
1/4 cup dried currants
2 green onions, thinly sliced
1/2 cup each: tiny peas, diced roasted red pepper or pimiento
1/4 cup minced fresh cilantro
2-3 teaspoons fresh lemon juice
Salt to taste
1. Heat the chicken broth and seasonings to a boil. Put the couscous and currants in a medium bowl and pour hot broth over. Cover tightly and let stand 10 minutes. Fluff with a fork.
2. Fold in remaining ingredients.
92. CARAMEL FRUIT SAUCE
Preparation time: 10 minutes
Cooking time: 7 minutes
Yield: 1 1/2 cups
This luscious, fat-free sauce is adaptable to many summer fruits. Peaches, nectarines, apricots and raspberries are great options. Pour it over fresh fruit, frozen yogurt or angel food cake.
1 cup pureed fresh fruit such as peaches, apricots or raspberries
3/4 cup sugar
5 tablespoons water
2 teaspoons vanilla
1. Put pureed fruit in the food processor or blender.
2. Combine the sugar and water in a small heavy saucepan, stirring to dissolve sugar. Cook over high heat until mixture takes on a medium brown color, carefully swirling the pan so it doesn’t burn at the edges. Cooking time will be 5 to 7 minutes.
3. With the processor or blender running, carefully add the hot syrup to the fruit; add vanilla and mix well. Serve at room temperature.
93. A simple rule: Eat foods that are low in fat, high in complex carbohydrates and high in fiber. Good examples are whole grains and whole grain breads, pasta, potatoes, dried beans and lentils.
94. Eat slowly, spending at least 20 minutes, allowing time for your stomach to register that it is full. And enjoy eating!
