1. Limit meat to 3 or 4 oz (85-115 g) per serving. Buy lean cuts and trim all the visible fat before cooking. Buy extra-lean ground beef, or better still, select a lean cut and ask the butcher to grind it for you.
2. Remove the skin from poultry before eating it. In some instances, this can be done before cooking.
3. Don’t buy prebasted turkey; it’s often injected with coconut oil, butter, or other fats.
4. Broil, bake, grill, or roast meat, fish, and poultry. Use a roasting rack to drain off the fat as the meat cooks.
5. Cook stews and soups in advance; chill and skim off the congealed fat, and reheat.
6. Avoid fried foods. Use a nonstick pan and vegetable oil spray for sauteing. Saute in broth, wine, tomato or fruit juice instead of oil.
7. Buy low-fat (1 percent) or skim milk, low-fat cheese, cottage cheese, and yogurt.
8. Toss salad with fat-free dressings or make your own with lemon juice or vinegar, mustard, herbs, and spices. If oil is called for, use olive oil.
9. Buy a low-fat or even fat-free substitute for mayonnaise.
10. Cook rice in a fat-free broth; flavor it with chopped fresh herbs and scallions instead of butter.
11. Mash potatoes with low-fat yogurt or buttermilk; add chives and parsley for extra zip.
12. Choose broth-based soups instead of cream soups.
Few more action plans will be discussed tomorrow.
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