Lowering the Fat

         Fat…

         Most of us, when we hear that word, think of the thick, gooey residue left when we cook something like hamburger.  We might envision lard, shortening, hunks of suet, or vats of unhealthy oil.

         But fat does have a place in our diet, as long as we know which fats to use and how much.

Fat’s Role In A Healthy Diet

         Fat adds substance and flavor to the foods we love.  It gives meat moisture, adds texture to dishes like rice and mashed potatoes, enhances the flavor of vegetables and casseroles, and makes cooking easier by acting as a buffer between food and the pan in which it is cooked.

         In the body, fat plays a vital role in maintaining cell membranes.  It provides fatty acids needed to keep the body and its organs working as they should.  Dietary fats keep your skin from drying out and flaking off and, at the same time, aid the body’s absorption of vitamins A, D, E, and K. 

         Fats provide a substantial amount of energy for daily activity.  In fact, one gram of fat contains 9 calories, as compared to the 4 calories in each gram of carbohydrate or protein.  That fact alone makes it clear why we need to limit our fat intake.

         But consider this fact, too:  a single tablespoon of polyunsaturated fat is all your body needs to maintain cell membranes, keep your skin hydrated, and absorb adequate amounts of vitamins.  The diet of most adults, however, is made up of about 35% fat.  The culprits: butter, mayonnaise, sauces, gravies, fried foods, and desserts.  Fat can be hidden in less obvious places, too:  meats, cheeses and dairy products, nuts, eggs, pizzas, burgers, etc.

         Before you panic, though, let me assure you that no one expects you to cut your fat intake to a mere tablespoon per day.  When doctors and nutritionists recommend a low-fat diet, they usually encourage keeping your fat intake between 20 and 30% of your daily calories.  This still allows plenty of fats for taste, texture, and cooking while keeping the level in a range that promotes heart health and aids in reaching your weight loss goals.

Cutting the Fat

         One of the easiest ways to cut your fat intake is to eliminate fast foods, fried foods, and prepared packaged foods.  All of these are high in fat.

         Check labels:  salad dressings often hide a large amount of fat, as do dairy products.  Choose low-fat versions of your favorites.  Sometimes fat-free varieties are also available.  If you’re used to the fattier version, start with low-fat before cutting back to the non-fat.  It will take your palate time to adjust.

         Look for lower fat substitutes:  use plain fat-free or low-fat yogurt instead of sour cream; choose fat-free creamers instead of cream or half and half.

         Use Leaner Meat:  try lean ground turkey. You can get it 99% fat-free and once its browned, you can't even tell the difference. Brown it like you would hamburger and use in sauces, tacos, and other dishes where you’d usually use ground beef.

         If you don't have ground turkey, brown your meat well in advance. Place the browned meat in a colander suspended over a bowl and allow it to drain for half an hour.

         Quicker methods:

                   Place meat in the top of a microwavable steamer with the bowl underneath. Microwave for 3 minutes, break meat apart, and continue to cook, 1 minute at a time, breaking up large chunks, until thoroghly cooked.

                   Drain browned ground beef and dump into collander suspended over a bowl. Cover with two paper towels and press to quickly remove some of the fat.

                   Rinse browned meat in HOT water. Don't season the meat during cooking because this will wash the spices right out. Rinse for 2-5 minutes then allow to stand in collander for 5 minutes to drain.

         When eating out, use the paper napkins to absorb some of the fats. Dump fried foods onto a napkin and press lightly with another to remove some of the fat. You might be surprised how much fat comes out of fried fish, chicken, etc.

         Use a paper napkin to soak up some fat from that burger patty. Do the same with pizza. Just press the napkin on the surface and lift away grams of fat. Repeat as you feel the need.

         You certainly won't be eliminating all of the fats, but every little bit helps.