Oils & Fats – Ways to Reduce Fat in Your Diet

Fats tend to get a bad rap because there are good fats and bad fats. However, it’s also good to limit some of your fats consumption. Below are a few ideas on how to do this!

Consider making these changes to reduce fat in your diet:

Add variety to your sandwich! Ditch the mayonnaise and full-fat cheese, and replace with:
• Slices of avocado
• Hummus spread, been spread, and red pepper spread
• Try a vinaigrette or a pesto
• Bind chicken or egg salads with avocado or fat-free Greek yogurt

Replace and decrease ground meats; opt for mushrooms and beans:
• Burgers and meatloaf
• Lasagna and meat sauces
• Tacos and burritos
• Soups and stews

Limit salads, cheese, croutons, and creamy dressings. On top of your salads, try these things:
• Nuts and seeds
• Fresh or dried fruit
• Home made vinaigrette

Replace butter in your baked goods (like muffins, cakes, brownies, chewy cookies, pancakes/waffles) with:

• Bananas, unsweetened apple sauce, raisin puree, or legumes

Starchy fruits, vegetables, dairy, and legumes are great for reducing or replacing fats. They act really well in the place of solid fats.
Some natural fat replacements include:
• Black beans (great for brownies)
• Dates (good for baked goods)
• Prune Paste (good for baked goods)
• Bananas (great for ice cream and baked goods)
• Pureed berries (pectin acts as thickener)
• Applesauce (great for baked goods)
• Avocado (good for uncooked thickened product like mousse)
• Yogurt (good for dressings, baked goods, etc.)
• Root Vegetables (Sweet potatoes, Carrots, Squash, etc)

Oils can be used to replace solid, saturated fats. However, these fats may require some of the liquid in the recipe to be reduced. These may not work in all applications, so think through your recipe carefully before changing the fat source.

Try:
• Olive oil
• Vegetable oils
• Grape seed oil
• Flaxseed oil
• Sunflower oil (high in linoleic acid – omega 6)
• Safflower oil (high in linoleic acid)

Instead of:
• Butter
• Shortening
• Lard
• Coconut oil (not a bad choice, but still a solid saturated fat)

*Always check the smoke point of your oil if you’re replacing or substituting an oil for cooking.
There are multiple ways one can reduce fat in a recipe that can lower the need for fat overall:
• Use lean cuts of meat without skin
• Trim fat from meat
• Use complementary plant based proteins instead of meat
• Choose low fat dairy
• Use flavor concentrated oils

Trust me, you won’t miss you the fat because these changes add so much variety to your food that you’ll be ADDICTED! 🙂