Do you want to be fit and healthy but you just can’t get rid of the oil and fats in your diet? Don’t be frustrated, you are not the only one. Many people find it more of a challenge to stay away from fatty and greasy food than to lower down the caloric intake. That’s because most of the dishes that people prepare and cook nowadays are high in fat and cholesterol. To have more success in your healthy diet, here are some sure-fire techniques to lower down on oil and fat intake.
Ditch the fast food
Fast foods are some of the major culprits when it comes to high-fat, high-cholesterol diets, as shown in the documentary Supersize Me. If you want to stay in the pink of health, you would eat out less often. At home, it would be much easier for you to keep track of what you are putting inside your mouth.
Spot the greasy stuff
If you absolutely have to eat out, the next best thing would be to become a super-sleuth and probe which dishes in the menu are actually fatty foods in disguise. Words like buttered, fried and creams, should raise the red flag instantly. But you should also be wary of escalloped, sautéed, au gratin, crispy, breaded and smothered. These are hints that would tell you that the food is going to be cooked with a high amount of fatty oil or will be served with a sauce rich in fat and calories.
Look at the sidelines
Fortunately, there is still something in the menu that you can eat – salads and side dishes. Side dishes offer healthy alternatives to the standard French fries. You can enjoy tasty mashed potatoes, grilled corn, steamed veggies or low-fat pasta. Salads are also great choices but that’s if they are without the rich creamy sauce. Before ordering, ask the waiter if the salads are served with low-fat dressings. If not, you can request for the sauce to be served on the side and not mixed on the salad so you can decrease intake of fat.
Go for healthy oils
At home, it would be best to switch your regular vegetable or coconut oil to canola or olive oil. The latter are unsaturated fats that are not bad for your health. Regular cooking oils, meanwhile, contain high amounts of saturated fats and trans fats that you should avoid.
Choose filling non-greasy snacks
Instead of munching on a bag of chips and fatty dip, try snacking on carrot sticks and low-fat dressing like ranch or honey mustard. You’ll find the latter just as delicious and a lot healthier. Instead of eating pizza from the take-out, make your own at home and fill it up with non-fat cheese and vegetable toppings.
There are a lot of healthier alternatives to the fatty foods that you usually consume. You just have to be alert and creative.