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- Steam, boil, bake, or microwave vegetables rather than frying.
- Season vegetables with herbs and spices instead of fatty sauces,
butter or margarine.
- Try flavored vinegars or lemon juice on salads or use smaller
servings of oil-based or low-fat salad dressings.
- Try whole-grain flours to enhance flavors of baked goods made
with less fat and fewer or no cholesterol-containing ingredients.
- Replace whole milk with low-fat or skim milk in puddings, soups
and baked products.
- Substitute plain low-fat yogurt or blender-whipped low-fat
cottage cheese for sour cream or mayonnaise.
- Choose lean cuts of meat, and trim fat from meat and poultry
before and after cooking.
- Remove skin from poultry before or after cooking.
- Roast, bake, broil, or simmer meat, poultry and fish rather than
frying.
- Cook meat or poultry on a rack so the fat will drain off. Use a
non-stick pan for cooking so added fat is unnecessary.
- Chill meat and poultry broth until the fat becomes solid. Remove
the fat before using the broth.
- Limit egg yolks to one per serving when making scrambled eggs.
Use additional egg whites for larger servings.
- Try substituting egg whites in recipes calling for whole eggs.
Use two egg whites in place of one whole egg in muffins, cookies and
puddings.
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