Just because your diet excludes meat, doesn't mean it is low in fat. There are many low-fat vegetarian options. Yet, sometimes time constraints, stress and lack of knowledge of food options may lead to choosing higher fat foods. With some planning, informed shopping and changes in food preparation and choices, vegetarian meals can be low-fat and delicious.
Substitute Fats
Substitute oils for water when sauteing. For baking use half the amount of fat and replace with applesauce, juice, water, pureed prunes. All fats are not created equally. If you must use fat, choose monounsaturated and polyunsaturated fats. Both come from non-animal sources. Monounsaturated fats include olive and canola oils. Polyunsaturated fats are found in nuts and seeds. Reduce the amount of saturated and trans fats and cholesterol. These fats harden when chilled or at room temperature such as butter, margarine, buttery spreads and shortening.
Cooking Options
Use cooking methods which reduce the need to add fats. Steam, boil, broil, poach, bake or roast using as little oil as possible. Choose a cooking spray to prevent sticking. Stir fry with water or a small amount of monounsaturated fat such as olive oil.
Protein Sources
Oftentimes, vegetarians get proteins from fattening sources such as eggs, cheese and yogurt. Choose egg whites, low-fat or fat-free cheeses and yogurts. Eat nuts and seeds sparingly. Legumes such as lentils, pinto beans, black beans, chick peas and white beans are good sources of low-fat protein. Other low-fat protein sources include tofu and soy beans which can be added to vegetable dishes or eaten on their own.
Spice it up
Fats add flavor to dishes. Utilize herbs and spices to add flavor without the fat. Add fresh, dried or frozen herbs to vegetable dishes. Add spice with chiles, ginger, horseradish, hot sauce or salsa to savory dishes such as potatoes and legumes. Acidic additions like citrus juice or vinegars enhance flavor of salads and stir-frys. Incorporate items from the onion family such as garlic, shallots, leeks or any kind of onion to flavor foods without the fats.
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