Meats & Things:
Go for grilled fish more often. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.
Buy chicken breasts – and remember to remove the skin before eating – instead of the fattier dark meat (legs and thighs). Or try grilling up chicken or turkey burgers using breast meat, and add diced onions for another layer of flavor.
What cut of meat to buy? Choose “loin” and “round” cuts of red meat and pork. And buy “choice” or “select” grades of beef instead of “prime.” While these have the least amount of fat, don’t forget to trim the fat when you get home.
Use a rack so the fat drips away from the food.
Sides & Treats:
Go green… and red, orange, yellow, purple and more. Instead of mayonnaise-based salads, serve green leafy salads or a combination of greens and small amounts of fruit, like baby spinach with strawberries or mixed greens with orange slices. Instead of croutons, add some crunch – and healthier fats – with some toasted walnuts or almonds. But be careful and watch quantities, just a handful of nuts is very, very high in fat!
Instead of potato chips, which can be high in saturated and trans fats, serve raw veggies like cucumber, carrot and celery sticks, cherry tomatoes and broccoli and cauliflower florets with a low-fat dip. (Like PC Blue Menu Zesty Italian dressing)
Drink water! Regular sodas are loaded with sugars and calories. Try adding cucumber or citrus slices to your water for flavour.
Cut back on commercially baked foods, like cookies, pies and cakes. Remember that most store-baked goods are made with egg yolks, butter or shortening and other ingredients that are high in saturated fat and/or trans fat.
A smoothie with luscious fresh berries in season, fat-free vanilla or lemon yogurt makes a healthy, refreshing dessert alternative.
Flavours. Extras & Other Tips:
Multi-task with one bottle… Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, dips or as marinades.
Watch the salt – cut back on salty seasonings and condiments like teriyaki, soy and barbecue sauce.
Choose low-fat, reduced-fat or fat-free cheese for your sandwiches and hamburgers. Again, watch your quantities. Even reduced fat cheese can be very high in calories. Read lables and serving sizes carefully.
Ditch the bun! Bread, even whole wheat or grain is very high in carbs and calories. Try lettuce wraps or a bunless burger instead.