Tips for Limiting Fat in your Diet
- 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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