Eating a Low-fat Diet

Our bodies do need fat.  Fat protects insulates the body and protects the organs.  Fat carries nutrients and vitamins.  Fat slows digestion making us feeling fuller for a longer period of time.  Fat makes food taste really good too!  However, healthy aging requires a low-fat eating regime.

You do not need to eat fruits,grains and vegetables and nothing else.  The secret is a healthy diet that is well-balanced. 

• Limit red meat and other animals products to once or twice a week.
• Always choose the leanest meats possible.
• Cut the fat off meat products.
• Use low-fat or skim milk.
• Substitute olive oil for canola oil.
• Use chicken broth, herbs, and lemon juice to flavor your food.
• Have a fish dinner at lease twice a week.  Include salmon, sardines, tuna, mackerel, and herring to get the benefits of omega-3 fatty acids.
• Increase the amount of plant foods you eat such as fruit, grains and vegetables.
• Beware of fat-free and low-sodium labeled foods. Many contain extra sugar and salt..  Limit the amount you consume.
• Foods labeled “cholesterol free” are often loaded with saturated fat which raises cholesterol.
• Choose low-fat or fat-free cheeses.
• Use beans and tofu instead of meat in casseroles, soups, and stews.
• The more solid a fat is at room temperature (butter and lard), the more saturated fat it contains.
• Avoid coconut and palm oils.  They are highly saturated.
• Packaged desserts and nondairy whipped topping contain highly saturated fats.
• Whenever possible, use a nonstick skillet and cooking spray.
• Use low-fat or nonfat dairy foods to replace cream in sauces.
• Steam, poach, grill, microwave, or bake foods rather than pan-frying or saute.
• Skim the fat off of soups or stews. 
• Season vegetables with herbs and spices instead of butter and sauces.
• Add flavor by using balsamic vinegar, sun-dried tomatoes, Tabasco sauce, Worcester sauce, salsa, catsup,  and green chilies.
• Make your own reduced-fat dressings by using more vinegar and less oil. 
• Use applesauce to replace the fat in your favorite recipes by a third.
• Vegetable steamers, pressure cookers, microwave ovens, and non-stick pots and pans are healthy cookware.