Answer to Question 1
- Choose tasty and nutritious low-fat foods.
- Add as little table fat as possible (in the form of butter, margarine, or oils) when cooking or preparing food.
- Use oil in place of shortening when baking.
- Switch from whole milk to skim or low-fat milk.
- Choose leaner cuts of beef and other meats and eat in moderation. Avoid high-fat meat products such as butterfat, lard, and chicken fat.
- Avoid tropical oils such as coconut and palm oil.
- Use low-fat or no-fat yogurt or blender-whipped low-fat cottage cheese in recipes calling for sour cream or mayonnaise.
- Use light or fat-free cream cheese instead of regular cream cheese. Ditto for other types of cheese and for mayonnaise.
- Use low-fat or no-fat tomato sauces.
- Use low-fat margarine rather than butter as a spread on toast or muffins. Better yet, because of the presence of fat in hard margarine, use squeezable liquid margarine instead of stick margarine.
- Substitute egg whites for whole eggs when baking. Use two egg whites for each whole egg called for in the recipe.
- Substitute vegetable sources of protein for meat sources.
- Substitute low-fat snacks for high-fat ones.
- Steam, boil, or bake vegetables rather than frying them. If you do fry them, use a little vegetable oil instead of butter.
- Season foods with herbs and spices rather than butter and sauces.
- Trim the fat from meat before and after cooking. Trimming the fat from a 3-ounce piece of broiled sirloin steak reduces the fat content from 15 grams to 6 grams and the calories from 240 to 150.
- Remove the skin from chicken before cooking. Removing the skin from a half-breast of roasted chicken reduces the fat content from 8 grams to 3 grams. It also reduces the calories by about 25, from 195 to 140.
- Use a rack when cooking meat or chicken to allow the fat to drain off.
- Cook with a non-stick frying pan instead of adding fat.
- Switch from frying foods to baking, broiling, or boiling.
- Avoid meat gravies. Use other seasonings instead.
- Use lemon juice or spices to season salads rather than salad dressings. Use salad dressings sparingly, and limit your use to low-fat or no-fat dressings.
Answer to Question 2
Soluble:
- Found in fruits, vegetables, beans, grains, oats, and barley.
- Helps reduce blood cholesterol.
Insoluble:
- Found in dark-green leafy vegetables.
- Helps produce softer, bulkier stools; promotes rapid elimination; and reduces the risk of colorectal cancer.
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