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Fat & Kilojoules Tips

  • If you are using dressings as meat marinade, why not use the reduced fat or fat free varieties?
  • Minimise added fat in cooking by using non-stick pans. Also try steaming, boiling, stir-frying, and microwave cooking instead of frying.
  • Is it okay to have biscuits, pizza and sweets? Absolutely! Balance sensible portions of these foods with a variety of foods such as grains (including some whole grain choices), vegetables, fruits, lower fat dairy foods and lean meat, fish and poultry, eggs and nuts. Remember keeping active each day helps promote overall health.
  • Stock your kitchen with a supply of lower kilojoule or lower fat basics such as fat free or reduced fat milk, yoghurt, cheese, cottage cheese and salad dressing.
  • When eating out, ask that main meals be grilled or baked without added fats and request salad dressing and sauces 'on the side'.
  • Top tacos and other Mexican dishes with reduced fat sour cream, in place of regular sour cream. Also try sprinkling on reduced fat grated cheddar cheese when preparing these favourites.
  • To help you add just enough dressing to your salad, pour a small amount of dressing into a mixing bowl (about 15ml of dressing per serving should do it), add salad greens and thoroughly stir greens until lightly coated. Then transfer to individual plates.
  • When preparing minced meat for dishes like casseroles, start with lean or extra lean varieties. Use a non-stick pan to sauté the meat. Transfer the browned meat to a paper towel-lined plate using a slotted spoon.
  • Stock up on lean meats, fruits, vegies and low fat snacks so you can pack your own lunch on work or school days.
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