Cooking Tips
- Bake or boil rather than fry
- Steam rather than sauté
- Barbeque rather than grill
- Use non-stick baking pans with Fat Free Cooking Spray
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Alternative Beverages
- Water
- Crystal Light
- Fruit 2 0
- Minute Maid Light
- Diet Soda
- Sugar free sparking water
- Crystal Light slurpees
- Propel
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Check for Fat Content
- Look at Total Calories Per Serving
- Multiply Fat Calories times
- The total of fat calories times three should be less than total calories on the label.
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Oil/Butter Substitutes
- Pam or other fat free cooking spray
- Soft margarine
- Olive oil
- Use non-stick pans
- Mustard
- Lemon
- Vinegar
- Spices
- Canola oil
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Low Calorie Snacks
- Zen Muffins
- La Tortilla Factory Whole Wheat Tortilla
- 100 Calorie Snacks
- Rice cakes
- Popcorn
- Low Fat/No Sugar Added Yogurt
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Dessert Alternatives
- Sugar-free jello
- Sugar-free Popsicles
- Fudgesicles
- Fresh fruit
- Low fat yogurt
- Low fat frozen yogurt
- Graham crackers
- Vanilla wafers
- Crystal Light Icy
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Count Fat Calories
Many reduced fat products can be high in calories
- Nonfat vanilla frozen yogurt (1/2 cup) = 100 calories
- Regular vanilla ice cream (1/2 cup) = 104 calories
- Reduced fat Peanut butter (2 Tbsp) = 187 calories
- Regular Peanut Butter (2 Tbsp) = 191 calories
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Dining Out
- Don’t be afraid to make substitutions on menu items listed on the menu (Ex. Ask for a baked potato instead of French fries or tomatoes instead of cole slaw.)
- Be careful of menu items that will typically be higher in fat and sugar: “Sauted”, “crispy”, “deep fried”, “golden”, “sweet and sour”, “glazed”, “breaded.”
- For large portions, cut entrée in half and take home to eat the next day or share an entrée
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Include Fruits & Vegetables
- Artichoke
- Asparagus
- Berries
- Cantaloupe
- Celery
- Cucumber salad with chopped tomato
- Dill pickles
- Edamame
- Eggplant dip
- Fresh vegetables and salsa
- Green Salad with Diet/Low Fat Ranch Dressing
- Roasted Vegetables
- Zucchini
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