How to ensure a healthy intake of fat…

The common queries my patients ask me is “How do I reduce my fat intake? Very low or no oil cooking ensures poor taste. Is there a way I can eat tasty healthy food?” My answer to them is that it is very much possible. I have summarized a few tips which I tell to my clients.

  • Whenever you do your grocery shopping, try to pick up low fat dairy products and low fat salad dressing. But do not go over board eating them just thinking they are low fat, especially with salad dressings which you will need to use sparingly.
  • Invest into non-stick vessel where you can add very less or no fat.
  • Pick up fat trimmed or lean cuts of meat, skin out poultry to avoid the saturated fats.
  • Use saturated fats like coconut oil very sparingly. Not more than a teaspoon per dish if used in cooking.
  • Switch to unsaturated vegetable oils such as olive, sunflower, safflower etc.
  • Broil, roast, bake, stir fry,steam or microwave foods than frying them.
  • Marination helps to retain flavor and seasoning food with lemon juice, herbs and spices instead of butter. You get the taste and the flavour minus the calories.

A few changes in your cooking methods can help you to cut down fat and in other words, calories.

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Sanjana Shenoy

About Sanjana Shenoy

A dietitian from Mangalore, India. A post graduate diploma holder in “Dietetics” and a university topper from Welcomgroup School of Hotel Administration from the prestigious Manipal University. At present working as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. Consultant for corporates like Infosys and others, conducting talks and presentations for various associations and local television shows.

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