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Healthy Choices

  • Nutrition
    • Balance Your Meals
    • Eat Smaller Portions
    • Emphasize Healthy Carbohydrates
    • Eat Lean Protein
    • Limit Fat, Oil and Salt

Tips for Limiting Fat in your Diet

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  • Replace ghee, butter and coconut oil with grape seed (less likely to burn), canola, olive and peanut oil.

  • Incorporate plenty of omega 3 oils into diet:
    • Fish, especially coldwater types: salmon, sardines, mackerel, trout, cod, etc.

    • Fortified eggs and margarine

    • Ground flax seeds or flax seed oil

    • Walnuts and soybeans
  • Use a pastry brush to lightly oil heated pan rather than free pouring.

  • Try a cooking spray to lightly coat pan and items to bake rather than frying.

  • Dry roast spices-it will bring out the flavor with no added oil.

  • Add only 1/2 to 1 teaspoon of oil per person your recipe yield:
    • For example, your subji makes 5 servings, try 2-1/2 teaspoons in recipe
  • Prevent your foods or cooking oils from smoking or burning to reduce formation of harmful acrolein:
    • Acrolein is toxic and may damage LDL cholesterol (increasing risk of atherosclerosis)
  • Use reduced or non-fat milk, yogurt, cheese or curd:
    • Avoid frequent use of cream sauces-such as korma

    • Garnish with chopped nuts rather than cheese or ghee
  • Use trans fat free margarine instead of butter or ghee.

  • Use leaner types of meat/fowl.

  • Enjoy fish and shellfish which are naturally low-fat at least two ti mes per week:
    • Do not batter and deep fry, but poach, grill, sauté or stew in soup
  • Trim excess fat from meat, drain grease well and remove skin from poultry.

  • Stew meat/fowl/fish over low heat rather than using high heat ovens.

  • Use soy proteins (see slide show) or meat substitutes for vegetarian dishes.

  • Substitute fried snack foods with roasted or baked types:
    • Baked papadums vs. fried papadums

    • Baked or boiled potatoes vs. potato chips


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Free nutrition guide, American Association of Physicians of Indian Origin (AAPIO)

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