You don’t have to make drastic changes to your diet in order to reap the benefits of heart healthy eating. The little changes that you make all add up. This month, we focus on reducing the bad fats, like trans and saturated, with 30 simple tips.
Limit your use of butter, hard margarine, lard and shortening.
Buy skinless poultry pieces, or peel the skin off before cooking.
Choose a yoghurt that contains 2% M.F. (milk fat) or less.
Steam, bake or grill fish instead of frying it.
Use muffin liners instead of greasing the muffin tin.
Serve pasta with a red sauce (tomato or marinara) rather than a white cream sauce (Alfredo).
Switch from drinking 2% milk to 1% milk. If you’re already drinking 1% milk, try skim.
Enjoy a vegetarian meal for supper. Check out our Vegetarian Chili or Bean and Corn Chowder .
Replace sour cream with lower fat sour cream or low-fat plain yoghurt when making your own dips and baked goods.
Read food labels and look for products that have 3 grams of fat or less per serving amount stated.
Drain off the fat after browning lean ground meat.
Snack on fresh fruit and veggies instead of munching on potato chips or cheese-flavoured popcorn.
Try low-fat frozen yoghurt instead of ice cream for dessert.
Choose leaner luncheon meats such as turkey breast, ham or roast beef rather than salami, kielbasa or bologna.
Buy canned fish such as tuna, salmon and sardines that are packed in water instead of oil.
Put soup, stew and chili in the fridge overnight. The next day, skim off any hardened fat.
Bake your own muffins, bread or quick-breads with soft, non-hydrogenated margarine like Becel®.Store-baked goods often contain trans fats.
Eat a mixed greens salad with balsamic vinaigrette rather than a Caesar salad.
Consider using two egg whites instead of one whole egg for omelettes or when making All-in-One Nutrition Squares or Fruit Puffs .
Cook with a non-stick pan. It’s easier to clean too!
Replace the standard large bacon and eggs breakfast with a slice of back bacon and just one egg.
Order a latté made with skim milk or fat-free fortified soy beverage. While you’re at it, forego the whipped cream topping and instead opt for a sprinkling of cinnamon or cocoa.
Season veggies with fresh herbs like parsley or basil instead of butter or a creamy sauce.
Say yes to a slice of angel food cake topped with fresh berries instead of a piece of pound cake or cheesecake.
Make creamy soups with evaporated skim or 2% milk for a richer taste but without the fat of regular whole milk or cream.
Try honey Dijon mustard or light mayonnaise instead of regular mayonnaise on sandwiches.
Pass up the gravy and serve meats with a fruit-based salsa or chutney instead. It’s much more colourful too!
Enjoy a small serving, ¼ cup (60 mL) of nuts. Toast them for extra flavour and sprinkle over salads and muffins.
Skip the deep fried foods like french fries, onion rings and tempura.
Experiment with applesauce to replace some of the fat in your recipes.