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 subj 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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