- Choose broiled, baked, or boiled food instead of fried foods.
- Trim exterior fat from meat and remove skin from poultry before cooking.
- Avoid highly saturated fats such as beef fat, butter, cream, lard, coca butter, coconut oil, palm oil, and hydrogenated oils.
- In place of saturated fats, use polyunsaturated fats such as corn, cottonseed, safflower, sesame, soybean, and sunflower oils. Use nonstick cooking sprays to keep food from sticking to pans.
- Eat more seafood rich in omega-3 fatty acids, such as the deep sea, oily fishes (sardines, mackeral, etc.). Avoid using fish oil capsules; the benefit of these are not clear, and they may be harmful in high doses.
- Eat no more than four eggs a week. When cooking with eggs, discard every other egg yolk and use additional egg whites to increase the volume of the egg.
- Drink low fat or skim milk instead of whole milk.
- Substitute low fat yogurt or cottage cheese for mayonnaise or sour cream in recipes, or replace some of the high fat condiments with vinegar or lemon juice.
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