Low Fat Eating - Big Y® World Class Market®

Here are some specific tips on eating a low-fat diet. Remember it's not as hard as it seems.

:: Make a shopping list
:: Eat more vegetables, fruit and grains
:: You don't have to stop eating foods you enjoy that are high in fat.    Just cut down on the amount of their servings. Use bigger quantities    of low-fat foods to accompany them. -Instead of a steak that covers    the whole plate, get a cut that you really like of modest size. Four    ounces of beef recommended - that's steak about the size of a deck    of cards.
:: Flavor your stew with meat in modest amounts, don't overpower it.
:: Eat one egg instead of two.
:: Eat fatty foods less often. You don't have to quit your favorite foods    completely. For example, you don't have to have meat every day.
:: Trim the visible fat. Remove all of the skin from poultry.
:: Limit organ meats (liver, kidney).
:: Use lunch meats sparingly (salami, bologna, sausage).
:: Make egg dishes with egg whites rather than egg yolks.
:: Drink skim or 1% milk (if you drink milk).
:: Watch the cheese. Look for low-fat varieties, especially for cooking.
:: Don't add fat as you cook.

:: Instead of Frying Use these techniques:
     - Roasting (on a rack if possible so fat drains away)
     - Grilling
     - Baking

:: Don't settle for dull. A little imagination can go a long way in keeping foods interesting:
     - Try new spices.
     - Get a good low-fat cookbook with a number of recipes and        alternatives. Invest a little time in planning some good        alternatives.
     - Cut down on added fats, such as salad dressing and butter. Try       and use those which are low in saturated fats, and in moderation.

:: Avoid:
     - Butter
     - Lard
     - Palm oil, coconut oil (These contain about 40% saturated fat)

:: Use:
     - Olive oil
     - Use a vegetable oil spray to brown or saute food.
     - Canola, safflower, sunflower, peanut, and corn oil. (These contain        about 20% saturated fat)

:: Read the labels. Unfortunately, you really have to pay attention to    some foods that say "Healthy" or "No cholesterol". They may still    contain large amounts of fat and saturated fat.
:: Make some reasonable substitutions.
:: Use prudence when dining out.
:: Keep on Trying!