Cut Fat But Not Taste

Terri Watson Brownlee, M.P.H., R.D., L.D.N.

It's no surprise that cutting fat is a common goal in the battle of the bulge, but the challenge is maintaining the flavors we love.

In this world of high-fat foods, some people have even developed a "fat tooth." This craving for high-fat foods comes partly from the qualities fat gives to foods such as the creaminess of a milkshake or flavor of a juicy steak. Fat is a difficult, but not impossible, habit to change.

1. Start by knowing your "fat gram budget." Most health professionals agree that Americans eat too much fat. The goal is to eat 20 to 30 percent of calories from fat. The following formula will help you determine your personal budget:
   Total calories x .20 / 9 calories per gram of fat = fat grams
   1500 calories x .20 / 9 calories per gram of fat = 33 grams of fat
   This formula can be repeated for any calorie level and percentage goal.
2. Use lower fat choices to trick your tastebuds. Try low-fat or non-fat products such as sour cream, yogurt, mayonnaise and salad dressings. Many of these products use starches or gums to simulate the feel of fat in a product and cut calories by 50 to 75 percent. These can be particularly useful in recipes that need the fat texture but other ingredients contribute flavor.
3. Plan for higher fat choices when low fat won't do. By knowing your fat gram budget, you can decide where you would like to spend it. For example, you may not like any of the fat-free salad dressings, so it's OK to let regular dressing provide some of your fat for the day.
4. Indulge yourself once in a while. Cravings will typically only grow stronger when high fat foods are totally off limits. Try sharing a rich dessert or drizzling a small amount of cream sauce on your pasta to satisfy your taste for fat.
5. Pump up the flavor with other seasonings. Add extra ginger, garlic, onions, dill or peppers to your recipes for flavor. In addition, try the many low fat condiments such as pepper sauce, chutney or salsa to flavor foods.
6. Blend tofu. A block of soft, silken tofu can be blended smooth to substitute for sour cream or cream in soups, dips, gravy and even cream sauce. It will not be fat-free but will reduce fat and offer monounsaturated fat, which is heart-healthy.
7. Practice simple recipe modifications. Use a non-stick cooking spray to saute for a savings of 2 tablespoons of oil, lightening your meal by 240 calories and 28 grams of fat. Substitute vinegar or fruit juice for half the oil in a vinaigrette dressing to reduce calories in half.
8. Be specific about what you want when dining out. Most restaurants can accommodate special orders, so don't be afraid to ask. Get in the habit of ordering sauces and dressings on the side and ask for low-fat preparation methods. Watch for portions -- even calories in low fat choices add up. Go out of your way to request vegetables and/or fruits that may not be part of the meal.
9. Choose smart when on the run. Determine several quick and healthy meals before you are pushed for time. Whether its grilled chicken and salad in fast food or a low fat frozen dinner and fruit at home, having thought about your options will make the choices easier when the time comes.
10. Choose snacks wisely. Fat provides satiety, a longer feeling of fullness, because it takes longer to leave the stomach. You may find the need for snacks as you reduce fat. Choose low fat, high-energy options such as fruit, high-fiber cereals, breads or crackers with lean proteins like yogurt, low fat cheese, cottage cheese or turkey.