The best way to cut back on fat intake is to gradually form new habits in the way you dine, shop and prepare food. We all have habits with food intake that stem back to our childhood, and we've picked up new habits along the way. Awareness is a huge step in planning healthy meals. Purchasing lower-fat foods on a regular basis will help start a new habit of eating lean.
Fresh Fruits and Vegetables
Fresh fruits and vegetables, rinsed and eaten raw, provide a high amount of vitamins and minerals to nourish the body and all of its functions. This keeps the body running efficiently and boosts your immune system. Make a habit of regularly including fresh fruits and vegetables on your shopping list. Keep a plate of fresh fruit such as oranges and apples available at home for a quick and easy snack. Include dark green lettuce such as spinach and kale in salads. Sweet potatoes are a more nutritious alternative to french fries. When ordering at a restaurant, go for the fresh or steamed vegetables and avoid those covered with butter or mixed with cheese sauce. Order your salad dressing on the side to avoid swimming lettuce.
Lean Meat and Fish
Make it a regular habit to purchase lean meat only. Boneless, skinless chicken breasts and turkey are convenient and lower in fat than dark meat with the skin intact. Venison is a general term that includes many different types of deer and antelope. The meat tends to be very lean and can be incorporated into traditional dishes such as chili and spaghetti sauce. Lean fish like salmon is full of healthy omega-3 and can replace a high-fat cut of beef. Sirloin is a leaner cut of beef that you can incorporate into your diet once a week.
Whole Grain
Try different types of whole-grain breads and cereals until you find the ones that appeal to your taste. Explore baking with high-fiber sources such as quinoa. Start to incorporate whole-grain pasta with regular pasta to increase the nutritional content and provide bulk. Whole grains in general provide bulk which encourages the feeling of satiety, telling your brain that you are full. Don't be careless with butter or margarine as 1 tbsp. can provide up to 110 calories, all from fat.
Other Points to Consider
Remember to decrease or even eliminate foods with saturated fats and too much sugar from your grocery list. Pay attention to cooking methods and portion size. Eating raw, steaming and light grilling are leaner options than frying and baking in heavy marinades and sauces. Soda pop and other refined-sugar foods will increase your calorie content without any vitamin or mineral content, leaving you vulnerable for a nutritional deficiency. Curb the urge to grab the salt shaker. Most foods naturally have some sodium content, and many prepared and restaurant foods have more than the recommended daily allowance. High-sodium foods will make you thirsty and possibly encourage drinking of high-calorie beverages. Try to increase water intake and experiment with different teas until you find the ones you like. Regular activity and exercise should always be included with a healthy lifestyle to encourage proper digestion, muscle tone and a healthy mind.
References
- "Bowes & Church Food Values of Portions Commonly Used;" Jean A. T. Pennington, PhD; 2009
- American Dietetic Association: Food and Nutrition Topics
- Whole Grains Council: Welcome
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