| >>Artigos >>Internacionais >>Reducing Fat >>Queimando gordura
>>Continuação - Parte 02
| Calories per Day |
Total Fat per Day (grams) |
Total Saturated Fat per Day (grams) |
| 1,200 |
40 or less |
13 or less |
| 1,600 |
53 or less |
18 or less |
| 2,000 |
67 or less |
22 or less |
| 2,200 |
73 or less |
24 or less |
| 2,500 |
83 or less |
27 or less |
10 Tips to Reduce Fat
To help cut down on your fat intake, use the following tips when preparing foods:
1. Use evaporated skim milk instead of cream when preparing sauces or desserts.
2. Create your own nonfat salad dressing by mixing balsamic vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil.
3. Drain nonfat yogurt through a sieve or cheesecloth overnight in the refrigerator, and use in recipes that call for cream.
4. Saute foods in chicken broth, vegetable stock, tomato juice or wine instead of frying them in oil or butter.
5. Keep olive oil in a spray bottle to a lightly coat sauté pans.
6. You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they're crisp. (Taco shells sold in supermarkets are usually fried.)
7. Whip up your own french fries. Place _-inch-thick potato slices on a nonstick baking pan and coat with a light spray of oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking. (For a different
flavor, try this recipe with sweet potatoes.)
8. To maximize flavor, toast nuts before baking with them. That way, you'll be able to use less. Or sprinkle nuts on top of a home-baked dessert instead of mixing them into the batter.
9. Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes.
10. Substitute an equal amount of applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes. Strained prunes actually enhance the chocolate flavor in brownies!
Sandy Markiewicz, RD, MBA, is the president of Nutrition Marketing Consultants, a consulting firm based in Chicago, Illinois, that designs nutrition programs for personal trainers, health clubs, corporations and individuals.
Reprinted from June 1997 IDEA Personal Trainer.
>>Autor: Sandy Markiewicz, RD, MBA
>>Email: não disponível
>>Página na internet: http://www.ideafit.com
>>Artigos como este podem ser encontrados em Global Health & Fitness
<<Retornar<<
|
