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Reducing & Substituting Fat
in your Diet
Lets face it there are a lot of non-fat
and low fat food substitutions on the
market today, and also lots of
substitutions that are not hard to figure
out such as the cheeses, low fat cottage
cheese compared to full cream cheese and
tuna packed in brine instead of oil.
Below is a list of tips for lower-fat
substitutions that will please you and
also help you in your entertaining. You
can apply these substitutions in your
everyday diet whether it is at work,
home, or dining out.
There are many ways to achieving a
reduced fat diet. Here are some examples:
Breakfast
· If you like butter or margarine on
toast, only have it on the last slice you
eat.
· If you don't feel like a solid
breakfast, have a fruit smoothie.
· Mix up your own cereal from two or
three types and give your creation a
name.
Lunch
· If you eat lunch away from home, plan
it the night before. Make sandwiches
before you go to bed.
· Try some thick vegetable soup with a
fresh bread roll to dip.
· Invest in a cool bag to keep your
lunch fresh.
Dinner
· Try oven-baked potato wedges with a
salsa topping.
· Go for fresh pasta with a quick tomato
and basil sauce.
· for dessert, have a piece of fresh
fruit with a yoghurt topping.
Snacks
· Salsa dip with pretzels
· Plain fruit loaf
· Yoghurt
· Vanilla dairy custard.
Before a workout
· Small glass of fruit juice
· Banana and Custard
· Half a slice of toast with jam.
After a workout
· Fruit/canned fruit
· Wheat Bites
· Rice cakes with honey.
At Work
· On your desk - bottle of water or
glass to use at the water dispenser.
· In your desk - piece of fruit, small
pull-top can of baked beans/creamed
corn/stewed fruit.
· Bring a few ingredients from home to
be combined at work.
· Keep some cutlery where you work.
On a Plane
· Order a special meal when you book
your ticket. You'll usually get served
first.
· Ask for an extra roll or two.
At the Hotel
· Take your own favourite cereal and
reduced fat milk.
· Ask that the foods be removed from the
snack bar. Eat your own low fat nibbles.
Take-Aways
- Burger Bar - Plain grilled burger, skim
milk milkshake.
- Pizza Parlour - Gourmet pizza with lots
of veggies, go easy on the cheese.
- Kebab House - A little meat with a lot
of salad.
- Sandwich Bar - Salad sandwiches/Rolls.
- Club - A little meat, heaps of
mashed/jacked potato and veggies,
pasta/rice.
- Indian - Lots of boiled rice, tikka,
plain naan, dahl soup, raita.
- Chinese - Lots of boiled rice, chop
suey, steamed dishes, plain noodles.
- Italian - Tomato-based dishes, plain
bread.
Suggestions in General
Record your
food intake to identify problem areas.
E.g. emotional eating, unwanted hunger
cravings, over-eating.
- Pay specific
attention to the times when you
over eat.
- Try to avoid
severe food restriction (like
fasting, low calorie dieting).
- When measuring
your progress, monitor body fat
levels, not weight, and throw the
scale out.
- Aim for slow
fat loss (one pound / week)
In conclusion, for
the majority of us entertaining can be
difficult owing to the food being too
rich and loaded with calories but there
can be a way by lowering the fat and
maintaining the taste and this can be
easier than you think.
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for Australian residents and is not a
substitute for independent professional
advice. Information and interactions
contained in this Web site are for
information purposes only and are not
intended to be used to diagnose, treat,
cure or prevent any disease. Further, the
accuracy, currency and completeness of
the information available on this Web
site cannot be guaranteed. Lifestyle Home
Services, Its Affiliates, Researchers or
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