I have found some tips to help me to reduce fats and oils consume in my meal.....
Strategies to reduce fats and oils
· trim the serve size of meats. Choose lean meats, cut off visible fat or skin. Steam, boil,broil,stir fly.
. Add spices ie, ginger, pepper.
· Don’t smother your food in oil. Butter, creamy sauces or dressing. Try lemon juice with herbs on salad. Use margarine/ vege oil.
· Be aware of hidden fat ie, chocolate, sausages , cookies
· Move to low fat and reduced fat dairy products ie, low fat yogurt, milk, cheese
· Learn to read the food labels to identify the fat content.\
Eating tips
· Eat smaller portions/ eat small frequent meals
· Avoid in-between meal snacks. Try to substitute chocolate or cake with fresh fruits
· Be conscious or pay attention to eating: never eat while driving a car or watching tv.
· Eat slowly
· Limit alcohol intake.
· In case of over-eting, try to compensate by doing additional exercise or cut down on next meal.
· Try do not skip meals especially breakfast as this will avoid tendency of overeat the next meal.
I will try to follow all the tips, but it some time also quite hard for me. I now staying with my family and I do not cook at home. it was hard for me to choose or to cook my meal in healhty way...I just buy all my meal from foodstore. but, i will try to follow the eating tips provide...hope I can success...