Fats and oils cause more conflict in weight loss plans than any other food group. Fats are important to heart health, but too much dietary fat can cause weight gain and clogged arteries. Insufficient dietary fat can cause deficiencies in vitamin A and the essential fatty acids your body needs. The U.S. Department of Agriculture recommends that most adults limit dietary fat to 20 to 30 percent of daily calories. The first step to keeping your fat intake at recommended levels and losing excess body is to get your kitchen in order.
Fewer Calories and Fat
Cook smaller meals, eat smaller portions and count calories to control your daily caloric intake. Avoid eating more calories than your body uses, since your body stores unused calories as body fat. Read the nutritional labels on packaged foods and look for the fat content to help keep your daily fat intake below 30 percent of your daily caloric intake. Nutrition labels list the total fat content and the breakdown of the types of fats.
Low-Fat Cooking
Choose lean cuts of meat and avoid fatty organ meats such as liver. Use low-fat cooking methods, such as baking, broiling, microwaving, roasting and steaming. Try grilling, sautéing and stir-frying for a change of pace while sticking to low-fat cooking. Use low-fat soups and gravies when possible or skim the fat before eating. Use herbs, spices, lemon and other seasonings to increase flavor instead of fats and meats. Low-fat marinades, and spices used as dry rubs, are healthy choices for tenderizing and seasoning meats. Try chilling regular sauce or marinade products to make it easier to skim the fat.
Use Healthier Fats and Oils
Avoid foods that contain saturated and trans fats. Switch to polyunsaturated and monounsaturated fats in limited amounts to decrease your body fat. Get most of your fats from nuts, fish and vegetable oils. Avoid butter, stick margarine, lard and shortening. The North Carolina Cooperative Extension recommends avoiding palm oil, palm kernel oil and coconut oil. Cook with nonstick cooking spray and switch to light margarine in a whipped or tub product. Use olive oil and canola oil for dressings and cooking.
Be Prepared
Rid your kitchen of high-fat snacks like potato chips, cookies, cakes and breads. Prepare and store healthy snacks in advance. Cut crunchy vegetables for snacking and keep fruit on hand. Keep the ingredients on hand to make low-fat dips and salad dressings. Air-popped popcorn is a good low-fat, low-sodium snack. The North Carolina Cooperative Extension suggests angel food cake or ginger snaps for an occasional sweet snack.
Outfit the Kitchen
Make sure you have the proper cooking utensils for low-fat cooking, such as a wok or large pan for stir-frying or sautéing; oven-safe dishes for broiling and baking; a rotisserie; a fat skimmer; and brushes for applying sauces and marinades. Add large saucers or small plates to control portions. Purchase air-tight containers for storing healthy snacks such as cut vegetables. Place a fruit bowl on the counter for grabbing quick, healthy snacks.
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