Fat facts:
- Fat has more than twice the amount of calories found in carbohydrates and protein
- A high-fat diet has been linked to heart disease, certain cancers, and obesity
- Most fat in the American diet comes from added fats and oils, and meat, fish, and poultry.
- Dairy products also may contain a lot of fat.
Tips for reducing fat in your diet:
- Trim or drain all fat from poultry and meat
- Remove skin from poultry before eating
- Most fish is low in fat
- Broil, grill, bake, roast, or poach instead of frying
- Buy skim milk and low-fat dairy products
- Reduce amount of cheese in recipes
- Use lower fat cheese when possible
- Use less butter and margarine
- Use egg whites instead of whole eggs
- Pan sprays are a good alternative to oils
- Use broth, table wine, water, or lemon juice instead of fats
- Use applesauce, mashed bananas, prune puree, and nonfat buttermilk instead of fats in baked desserts
- Use herbs and spices to increase flavor
Making Mexican food healthy:
- Steam or bake tortillas, instead of frying
- If you want to fry tortillas, use a small amount of liquid or spray oil
- Boil potatoes first, then fry with just enough oil to coat the pan
- Avoid buying products made with lard. Buy refried beans without lard.
- Use less cheese or use low-fat cheese
- Use more fresh tomatoes, lettuce, and salsa. This will add flavor, color, and texture without fat.
- Limit the amount of fried foods you and your family eat