Banish Bad Fat

Learn about fats and get lean the right way

from Stealth Health

20. Put soups and stews in the refrigerator overnight. Voilà! The next morning you can just skim the congealed fat off the top.

21. Shred your cheese. You’ll use less on pasta dishes, sandwiches, etc., if it’s shredded than if it’s sliced.

22. Use peanut butter in place of butter. Yes, peanut butter is high in fat (21-27 grams per 3 tablespoons) but most of the fat is monounsaturated. Look for sugar- and salt-free peanut butter for an even healthier spread. Also try natural peanut butters, which won’t have any trans fats. Stir before eating, as they tend to separate.

23. Order pizza without the fat. Sausage and pepperoni are very high in fats. Whole-milk mozzarella cheese is also high in fat. And excessive olive oil adds too many calories from fat. The answer? As mentioned, mop up the excess grease on the top of the pizza, order vegetables on top, ask for low-fat cheese, and on occasion, order a cheeseless tomato pizza. The Harvard Women’s Health Watch newsletter notes that a vegetable pizza can have 25 percent fewer calories and about 50 percent less fat and saturated fat than a meat pizza.

24. Stick to mustard, steak sauce, ketchup, and other non-creamy condiments in place of mayonnaise and tartar sauce. Mayonnaise is particularly dense with fat. You should avoid it at all costs. That means making your coleslaw, pasta salads, potato salads, and tuna salads with healthier choices.

25. Puree a cooked potato and an onion to thicken soups instead of cream.

26. Use avocados in place of butter and cream. There’s a reason these green fruits are called butterfruit in Mexico — they mash up into the same creamy texture as butter. Try them in soups as a thickening agent, and in mashed potatoes to provide a creamier texture as well as an added taste treat. Interestingly, avocados and olives are the only two fruits high in fat — yet both are rich in heart-healthy monounsaturated fat.

27. Eat a high-fiber cereal for breakfast. So, you’re asking, what’s cereal got to do with your fat intake? Plenty. Fiber fills you up and seems to reduce your interest in fatty foods. Researchers from the University of Mississippi found that men who ate two daily servings of cereal, each containing 7 grams fiber, reduced their average total fat intake from 91 to 82 grams a day, and their saturated fat intake to less than 10 percent of calories.