Remember that eating too much fat may have a direct effect on insulin activity in your body, causing an increase in your blood glucose level.
- Select lean cuts of meat and remove skin and fatty deposits from poultry.
- Use the absolute minimum oil or fat in cooking. If possible, don't use any added fat at all.
- When you must use fat, use a brush to spread a thin layer of fat onto your pan, or use a cooking spray.
- Grill or roast meat on a rack to allow the fat to drip away.
- For soups and casseroles, drop meat into boiling water to seal it rather than browning it in fat or oil.
- Spread butter or margarine very thinly on bread and biscuits, or leave it off. Use ricotta, cottage cheese, a little avocado or a scrape of low-fat cream cheese as a spread instead.
- Use low fat dairy products in preference to the regular varieties.
- Use 'no-oil', 'low-oil' or 'low joule' (low-calorie) salad dressing instead of oily ones or mayonnaise. Better still, use lemon juice or vinegar with herbs to add zest to your salads.
- Learn to use fresh or dried herbs and spices to add flavor to food instead of butter or oil.
- Avoid adding oil or fat to vegetables during or after preparation. For instance, when you mash potato or other vegetables, don't add butter, margarine or cream. Use low-fat milk. Wrap your vegetables in foil with herbs, or try dry baking them in the oven in their own skins.
- If you like sour cream as a vegetable dressing, use low-fat leben or cottage cheese or low-fat natural yoghurt instead.
