Easily Substitute Fats In Your Everyday 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.

Current Food Change to Cheese – High fat types…Cheddar and
other hard cheeses. Lower fat varieties e.g. Edam, Cottage,
Mozzarella, Ricotta, Gouda. Chips/French fries Thick cut
‘wedges’ or oven baked chips Chocolate Eat in moderation and buy
the best quality. Substitute jelly babies or other sugar treat.
Cream Reduced fat cream, use low-fat yoghurt or evaporated skim
milk. Creamed Soups Check label for fat, use clear soups.
Croissants, pastries Bagels, bread rolls, finger buns. Custard
Low fat custard Doughnuts Crumpets, plain scones, raisin loaf.
Ice Cream Reduced fat Varieties. Meat (beef, lamb, pork) Lean
beef, trim lamb, new pork or other 90%. Fat free cuts/mince.
Muesli Bars Check label for fat, buy breakfast bars, Power bars.
Pies Reduced fat pies, use filo pastry Potato Crisps Pretzels
Salad dressings – Mayonnaise, French Use vinegar or lemon juice
Savoury biscuits Wheat crisp bread Sweet biscuits Plain biscuits
wheat meal. TV meals Lower fat varieties (check label for fat).

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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