Reducing fat

is surprisingly simple

Eating healthier, leaner foods isn't as hard as you think. Just make some small, manageable adjustments, and you'll be making a big step towards a lasting, sustainable change.

Lose the fat in your food—not the flavor

Try these quick healthy weight loss tips to cut down on the fat in your diet:

Spice it up. Low-fat eating shouldn't be dull and boring. Fat, sugar, and salt may taste good, but there are other (more healthful) ways to make food delicious. Try to experience a new spice or herb every week. Herbs, spices, flavored vinegars, and salsas are great ways to add taste without fat. Keep packs of hot sauce or flavored vinegars in your bag or desk, so you'll always have them handy.

Eat more fruits and vegetables. The more fruits and vegetables you eat the better they start to taste. As you decrease the amount of fat in your diet, you'll experience a growing appreciation for the great natural taste of fruits and vegetables.

Eat low-fat protein. Chicken and seafood are lower in fat than red meat. When you do eat beef, choose loin or round cuts, and trim all the visible fat.

Choose low-fat or skim milk. One cup of whole milk has 8.5 grams of fat and 150 calories—that means 50% of the calories in that cup of milk (not even a glass) comes from fat. Compare that to one cup of skim milk with 0.4 grams of fat and 81 calories.

Dip, don't drench. Have your low-fat or fat-free salad dressing served on the side so you can lightly dip your salad instead of drenching it. Salad dressings are often loaded with fat. Just 2 tablespoons of your favorite ranch dressing has approximately 160 calories and 16 grams of fat.

Hold the mayo. A single tablespoon of mayo adds 10 grams of fat to your sandwich and a pat of butter adds 4 grams. Try mustard instead of mayonnaise. Be aware of the fat content in condiments.

Stick with low-fat cheese. Whole-milk cheeses like cheddar, feta, American, Swiss, and many others contain 6 to 10 grams of fat per ounce. Look for low-fat cheese that has 3 grams of fat or less per ounce.

Go light on the cooking oils. Instead of oil, fat or butter, try cooking sprays, wine, clear broths, and flavored vinegars when cooking. Since it is hard to fry something without fat and oil, try baking, grilling, steaming, or poaching.

Skip the fatty extras. When eating at restaurants, ask the staff to hold the high-fat extras like potato chips, French fries, and jumbo soft drinks.

Swap for sauce. When baking muffins and cakes, substitute applesauce for fatty ingredients. For example, try exchanging one part oil, fat, or butter for one part applesauce.