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    To control the amount of fat you eat:

    • Fill up on fruits, vegetables, and whole grains.
    • Think of meat as a side dish instead of as the center of your meal.
    • Try main dishes that feature whole wheat pasta, brown rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta, rice, beans, and vegetables with small amounts of lean meat, poultry, or fish. An example is bean soup flavored with a small amount of lean ham.
    • Use cooking methods that require little or no fat. You can bake, broil, steam, roast, poach, stir-fry, and microwave. You can sauté in very small amounts of oil or use broth, cooking sherry, wine, or even water.
    • Trim off fat from meat before cooking. Drain off fat after you brown meat. You can reduce the fat in hamburger by rinsing it under water after browning.
    • Chill soups and stews after cooking so that you can skim off the hardened fat.

    Many foods are now fat-free in response to the recommendation to reduce fat in our diets. You may find some of these foods useful, but it is possible to follow a low-fat diet without using them. Fat-free does not mean calorie-free. Fat-free cookies, candies, chips, and frozen treats can still be high in sugar and calories. Some fat-free foods actually have more calories than their regular-fat counterparts. Eat fat-free foods in moderation, as you would other foods.

    ByHealthwise Staff
    Primary Medical ReviewerAnne C. Poinier, MD - Internal Medicine
    Specialist Medical ReviewerRhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

    Current as ofNovember 15, 2013

    WebMD Medical Reference from Healthwise

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