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15 Tips for Lowering the Fat in Your Diet Without Losing the Flavor

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Most of us are concerned about the fat content of our diets but don’t want to eat “cardboard” food that has all of the flavor removed as well. Fat hides in our food in so many ways. By just replacing a few ingredients in our recipes, we can weed out a lot of that hidden fat and help our health in the process. Here are some easy food substitutions to help you improve your diet.

  • Replace a Danish pastry with a whole-grain muffin
  • Instead of fried potatoes, choose a baked potato topped with yogurt or with sesame or canola oil and some seasoning.
  • Frozen fruit juice can take the place of ice cream or sorbet.
  • Vegetables can be dressed with lemon juice instead of cheese sauce.
  • Instead of creamy salad dressings, use apple cider vinegar and a healthy oil.
  • Potatoes or vegetables can be topped with sesame or olive oil and chives instead of butter.
  • Replace the oil in a recipe with plain low-fat yogurt or applesauce.
  • Instead of cream or sour cream, use plain low-fat yogurt in recipes.
  • Cook onion with vegetables. They will add the flavoring we lose by omitting the butter. Mushrooms and garlic are also good flavor enhancers.
  • Use pureed vegetables or potato flakes as a thickener in recipes.
  • Substitute vegetable broth for oil in cooking.
  • Lower the fat content in soups or stews by refrigerating them for a few hours and then skimming the fat off the top.
  • Try poaching chicken in a blend of 4 parts water to 1 part tamari sauce or pineapple juice and garlic for flavor.
  • Remove the skin and fat from poultry before cooking.
  • Use walnuts (or any lower fat nut) instead of peanuts.

We would love to hear what substitutions you have used to help replace the fat in your foods!

See also: http://maronewellness.com/uncategorized/hidden-fats-clues-to-sleuth-them-out-when-choosing-foods/

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.
Photo courtesy of MorgueFile.

 

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