Creating meals for a healthy low-fat diet doesn't have to be hard, and the menu certainly doesn't have to be boring or tasteless. With a little bit of research and some creativity, you can devise a menu that's tasty and full of variety, while still being low in fat.
Breakfast
Breakfast doesn't have to mean bacon, sausage or biscuits and gravy. But it can, as long as you use low-fat alternatives. If you simply can't do without your breakfast meat, turkey sausage and bacon are good alternatives. Egg substitute can be used for scrambled eggs or omelets. Low fat biscuits or whole grain toast can be spread with low-fat buttery spreads or fruity jams. Of course oatmeal and farina are always good healthy alternatives, especially with the addition of fresh fruit or honey.
Lunch
Lunch is an easy meal to make lower in fat. Broth-based soups are always a good beginning. Sandwiches can be made with a variety of lower-fat deli meats and cheeses. Tuna, egg or chicken salad can be made with fat-free salad dressing. Make your sandwiches in many varieties. Use whole-grain bread, pita pockets, wraps or buns. Add sliced vegetables and lettuce. Salads with chunks of lean meat and low-fat cheese are always a good alternative.
Dinner
Dinner is an easy meal to make lower in fat creatively. Just about any of your family favorites can be made healthier by changing a few ingredients, and the difference in taste can be impossible to tell. In casseroles, substitute lower-fat dairy items for creamy sauces. Reduced-fat cheese can be used in many Mexican and Italian dishes. Broil or bake foods instead of frying. Avoid butter or cheese sauces on vegetables, instead topping them with spices, salsa or a pat of lower-fat margarine.
Snacks
Eating healthy doesn't mean giving up snacks. Fruits and vegetables with dip are great for munching while TV watching, as is popcorn. Frozen fruit juice makes a tasty Popsicle. Sorbet is a fruity substitute for ice cream. Cakes can be made by substituting applesauce or pumpkin for the oil in the recipe. And if you must have potato chips, there are baked versions of them, as well.
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