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If you are still trying to lose weight and fit into that swimsuit but you have hit
a plateau there are some ways you can cut the fat in your favorite foods and get back
on track to losing weight.
Nashville, Ark. – If you have been in a department store lately, you know that swimsuits
are adorning the racks. So, needless to say, swimsuit weather is almost here. If you
are still trying to lose weight and fit into that swimsuit but you have hit a plateau
there are some ways you can cut the fat in your favorite foods and get back on track
to losing weight.
Eating low-fat foods is not only heart smart but it will help you in overall weight
loss; thereby helping you to look great this summer! How do you eat low-fat without
losing the flavor of your favorite foods? With a little fat savvy and “food prep”
know-how, you can keep the flavor in foods you’re trying to cut the fat out of. Here’s
how you do it.
1. “Lean” your cooking style. Broil, grill or roast meats on a rack, so natural fat from meat and poultry drips
away. When purchasing meats, choose those with “loin” or “round” in the name.
2. Cook thin cuts of meat quickly – with little or no fat. Pan broil or “dry sauté” thin cuts of meat in a nonstick skillet with just a little
juice or broth. You can actually use a non-stick cooking spray that doesn’t add calories
and helps to keep the meat from sticking. Or consider stir-frying the meat in a small
amount of olive oil. Stir to cook evenly, but don’t overcook. Stir-frying is a great
way to incorporate more fresh vegetables into your diet. It also keeps your vegetables
crisp and flavorful.
3. Give it a rub. Rub herbs and spices onto lean meats before grilling, broiling or roasting. You’ll
get plenty of flavor without adding fat or calories.
4. Marinate for flavor and juiciness. Use juice, wine flavored vinegar, fat-free dressing or another flavored liquid instead
of oil-based marinades. Almost all marinades have an acid in them that helps to break
down the connective tissue in meats, thereby making them tenderer.
5. Skim to trim. Skim fat from pan juices after pan-broiling. For a flavor boost, add stock, wine or
fruit juice to the skillet after the meat is removed. Heat and stir the liquid, then
use as a low-fat sauce or glaze.
6. Trim to slim. Trim away any visible fat from meat and poultry – preferably before cooking. That
way, fat along the edge won’t be absorbed by meat during cooking. Remember to remove
skin from poultry before cooking. If roasting, remove skin after cooking.
7. S-T-R-E-T-C-H flavorful, higher – fat, ingredients. Use less of a regular salad dressing, or dress your salad with a fat-free variety
or herb-flavored oils to flavor your dish. But cut the amount in half – a little goes
a long way. Or use low-fat cheese, or whipped or reduced-fat butter.
8. Lighten up on the ladle. Use less of a regular salad dressing, or dress your salad with a fat-free variety
or herb-flavored vinegar. Otherwise you’ll lose the low-fat advantage of vegetables.
Limit your intake of cream based sauces and gravies too.
For more information on eating nutritious, contact the Howard County Extension Office
at 870-845-7517 or visit our office located on the second floor of the courthouse.
Here’s an easy-to-prepare recipe for Spicy-Sweet Pork Chops. It has only
189 calories, 1.6 grams of carbohydrates, 8.3 grams of fat, and 71 mg of cholesterol
per serving. Plus as an added bonus, you will receive 15 mg of calcium.
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon salt
¼ teaspoon allspice
¼ teaspoon red pepper
4 (4 oz.) lean boneless pork loin chops (about one-half inch thick)
Non-stick cooking spray
2 tablespoons low-sugar orange marmalade
2 tablespoons unsweetened orange juice
Combine first 5 ingredients; rub over both sides of pork. Coat a nonstick
skillet with cooking spray, and place over medium-high heat until hot. Add pork; cook
3 minutes on each side. Add marmalade and juice; simmer, uncovered, 4 minutes or until
pork is browned and sauce is thickened, turning once. Yield: 4 servings.
By Jean Ince County Extension Agent - Staff ChairThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Jean Ince County Extension Agent - Staff Chair U of A Division of Agriculture Cooperative Extension Service 421 N. Main St, Nashville AR 71852 (870) 845-7517 email@example.com
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative
action institution. If you require a reasonable accommodation to participate or need
materials in another format, please contact your County Extension office (or other
appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons
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