Hints For Lowering Fat , Low Fat Menus

Hints For Lowering Fat

* Poach fish in white wine and water with with lemon juice or slices added, instead of frying
* Use 2 egg whites in place of 1 whole egg in baking
* Use white meat of poultry, skin removed, instead of dark meat
* Try ice milk, sherbert, frozen yogurt or fruit sherberts instead of ice cream for desserts
* Drink 1% or skim milk instead of 2% or whole milk
* Purchase low fat thin-sliced ham, beef, corned beef, turkey or chicken for sandwiches
* Bake, roast, broil or braise meat or poultry instead of pan or deep-fat frying.
* Use low fat cheese made from skim or part skim milk
* Substitute plain low fat yogurt in most recipes calling for dairy sour cream

 

A "Get-Up-And-Go" Breakfast

Monday
Orange, Whole-grain toast, Skim milk, Egg

Tuesday
Mixed Berries, Cereal, Skim Milk

Wednesday
1/2 of a Grapefruit, French toast with whole wheat bread, Low fat yogurt

Thursday
Apple juice, Raisin Bran Muffin, Low fat cottage cheese with fresh fruit

Friday
Cantaloupe wedge with low fat yogurt, Hot cereal (such as oatmeal), Skim milk

 

Quick-Energy Lunch

Monday
Cold leftover chicken, celery sticks, Banana, Skim milk

Tuesday
Peanut butter and banana sandwich on raisin bread, Orange, Skim milk

Wednesday
Tuna fish salad in a pita pocket, cucumber wedges, apple, Skim milk

Thursday
Turkey breast sandwich on whole wheat bread, Carrot sticks, Skim milk

Friday
Egg salad sandwich on English muffin, Cherry tomatoes, Carrot sticks, Oatmeal cookies, Skim milk

 

Delicious Dinners

Monday
Lean pork chop, Baked potato, Steamed broccoli, Fresh pineapple, Skim Milk

Tuesday
Fresh salad, Roasted turkey, Sugar free pudding, Skim milk

Wednesday
Fish, Pasta, Green Beans, Skim milk

Thursday
Tossed green salad, Spaghetti, Steamed zucchini, Mixed fruit salad, Skim milk

Friday
Baked chicken, Vegetables, brown rice, Mandarin oranges, Skim milk

 

Healthy and Hearty Snacks

* Wheat Crackers
* Banana-Strawberry Smoothie
* Oatmeal Muffin
* Tortilla with melted part-skim mozzarella cheese
* Dry roasted mixed nuts
* Orange Juice

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