Cut the fat without compromising flavor. Banish worries that food will taste plain and unsatisfying without spooning in gobs of fat. Adopt new preparation methods, such as low-fat marinades and cooking with herbs and spices, to flavor and enrich home-cooked meals while keeping the fat content healthfully low. The U.S. Department of Agriculture's Dietary Guidelines for Americans 2010 recommends limiting total fat to 20 to 35 percent of your daily calorie count. For example, if you consume 2,000 calories a day, keep your fat intake to 400 to 700 calories, which adds up to 44 to 78 grams of total fat.
Go for Good Fats
Dietary fat does have some positives. Fat aids in immune system functioning, supports the structure and function of cell membranes, and allows better absorption of essential vitamins. MayoClinic.com advises filling your recommended daily fat intake with unsaturated fats by choosing olive, canola, fresh-pressed coconut and nut oils and avoiding corn and hydrogenated vegetable oils. Limit butter to 1 teaspoon for flavoring and use low-fat dairy products, lean meat and poultry, and chicken or turkey sausage in place of fatty pork sausage in recipes.
Get Misting
The advantages of unsaturated fats may be diminished if you drench foods with high-calorie "good" oils. Control oil with a mister that lightly sprays a pan or tops a dish with oil. Buy misters in the cooking supply department at big-box stores or you can make your own by filling a clean pump-spray bottle with your favorite healthy oil. Remember, the idea is to mist, not saturate.
Trim Down
Trim all visible fat from raw meat and choose Select or Choice grades over higher-fat Prime. Pull off the skin from chicken and turkey before cooking. With ground meat and poultry, choose lean or extra-lean varieties. Marinate meats in wine, vinegar or fruit juice, enlivened with herbs to tenderize and increase moistness without adding fat. The acids in these liquids break down fibers, rendering the meat juicy and flavorful. Try grapefruit juice with tarragon and garlic, chili seasoning with orange juice, balsamic vinegar with fresh basil and black pepper, red wine with rosemary and fennel.
Low-Fat Preps
Coat skinless chicken pieces with egg whites and then roll in whole-wheat breadcrumbs or panko crumbs that have been spiced with poultry seasoning, smoked paprika and Parmesan cheese. Bake in a 350 degree Fahrenheit oven for 30 minutes for chicken that is crisp without fat-frying. Substitute low-fat plain Greek yogurt for the egg whites for a creamier texture. Cook stews, soups and sauces ahead of time and let cool in the refrigerator. Fat will rise to the top and harden, so you can easily remove them before reheating the dish.
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