How to cut the fat out of your diet

The following suggestions may help reduce your fat intake:

Include more fruits and vegetables, breads and whole-grain cereals, and dried beans and peas in your diet.

Switch to leaner meats and other sources of protein. Instead of ground beef, sausage, or fatty steaks, choose beef round or rump, or veal and, above all, try to include more fish and poultry (without skin) in menus.

Substitute skim milk and low-fat milk products in recipes and for drinking. Instead of whole milk, cream, ice cream, and hard cheese, try skim buttermilk, 1 or 2-percent milk, yogurt, and low-fat cottage cheese.

Cut down on peanut butter, coconut, olives, avocados, and cream cheese.

Learn low-fat cooking methods such as poaching, steaming, roasting, or broiling instead of frying. Drain off as much fat as possible after cooking. Instead of high-fat gravies or butter for flavoring, serve foods with broth, lemon juice, vinegar, and spices and herbs.

Learn to distinguish among the different types of fats: saturated – butter, lard, shortening, coconut oil; monounsaturated – olive oil, peanut oil; polyunsaturated – corn, cottonseed, safflower, soybean, and sunflower oil; most margarines.