If you're just joining us, here's a quick recap: Alissa loves things like butter and heavy whipping cream, especially together. Alissa got preggers so she had to stop eating pepperoni, sushi, etc. Alissa ran into some health problems and now isn't allowed to eat basically anything delicious (fat, dairy, eggs, tomatoes, onion, spicy stuff, food high in acid, you get the idea). So Alissa adapted. Here's some cool stuff she learned and wants to share with others who may face some of the same issues.
The Home:
If you live with other people, it can be difficult to eat right. Heck, if you live alone, it can be difficult to eat right. But one thing that can help is to get all the stuff you're not allowed to eat out of the house. Give it away, throw it away, just don't eat it away. Because if it's there, you'll want it. Same thing for going grocery shopping--try not to even look at the delicious stuff you can't have. It will make it easier on you, trust me.
Check nutrition labels. I'm often shocked at which things have a ton of fat and which things have no fat and many times it has paid off to read the sticker on the back. Also, in my opinion at least, things that are lower fat but all natural tend to taste better. For instance, Breyer's (all natural) Half Fat Strawberry Cheesecake ice cream is really not bad tasting.
Research recipes online. I know there is some wacky stuff out there and I have tried some recipes that would have been better left to die in cyberspace, but I've also found some really cool things that I would never have tried, but ended up liking. There are some things out there that can be delicious AND healthy.
There are some GREAT resources online. Two very helpful sites I've relied on a lot are:
- LIVESTRONG.com--they've got recipes to fit all kinds of diets, fat/calorie/protein counters, a bunch of fitness activities, plenty of info about vitamins and supplements, and tons of nutrition education info.
- lowfatlifestyle.com-- in addition to providing a whole lot of free recipes, they also give out loads of information, and tips, like about how to eat healthy when dining out, which fast food is better, etc.
Vegetables and meat are generally healthier and less fatty when you trim off all visible fat, and when they are baked, boiled, or grilled. Seems fairly obvious, but not so obvious is that skillet cooking can be okay for you by following a couple strategies:
- use a nonstick skillet to reduce the need for oil
- "saute" things using a little water or broth instead of oil or butter
- a light spray with nonstick cooking oil usually gives a pretty negligible amount of fat, so if you're making something that's really lowfat anyway, this could be a place to "splurge" a little
The Restaurant:
A lot of people will tell you that the keys to eating less fat at a restaurant involve choosing the best cooking terms--"grilled" and "broiled" are better than "sauteed" and "fried," corn tortillas are leaner than flour tortillas, and so on. While these tips are good to remember, especially if you are, say, eating with family at a small-time Italian restaurant, there are lots of other things to consider.
For instance, while corn tortillas are generally less fatty than their flour counterparts, if they are crisp, that means they've been bathing in a lot of oil, which will hit harder than the lard in the flour tortillas. Also, at Qdoba, for instance, you might look at the menu and think, "Hmmm, grilled chicken, or ground beef? Well, they say grilled is better and chicken is leaner." But guess how much fat the grilled chicken has! A 3.5 ounce serving packs a whopping 10 grams! While that's better than the ground beef which weighs in at 17 grams of fat for the same serving size, the lowest-fat option is the grilled vegetables (3.5 grams fat), followed VERY closely by pulled pork which, at 4 ounces (a larger serving than the others) dishes out only 4.5 grams of fat. Add in your rice, beans, tortilla, etc., and you're looking at a meal with almost 25 grams of fat if you went with the chicken. On the other side, the pulled pork burrito has 19 grams--still not a lowfat meal, but better than what seemed smartest on the surface.
My point is that you can find all this stuff out with just a little bit of research. Many chain restaurants have nutrition facts posted online, and some are even interactive, so you can refine exactly what will add or subtract extra fat or calories or whatever you are concerned with. If you've got a smartphone with a data plan, this stuff can be a snap to figure out on the go. Many places also have nutrition facts cards/pamphlets, or "Weight Watchers" or other simple menu options. Bottom line: if you can figure out the specifics for any restaurant, you're better off than using rules of thumb.
Another good idea when eating out is to use moderation. If you want ice cream, choose one that's lowfat, and/or order the smallest size and savor every lick. Try to fill up on things you know you can eat, like fruits or vegetables, and go easier on stuff you're not sure about. Also, if you can't avoid sauces (you know those restaurants?), try to scrape or blot some off on the edge of the plate with every bite.
Probably the best thing I've learned is to just ask the server. I was so afraid to do this because I didn't want to be a difficult customer, have the server roll her eyes at me, or get bad information, and I did not want to look like one of those crazy skinny girls who think they need to be on a diet. But if you are honest with the server about the fact that you have some special needs and ask for advice, I've found they usually not only seem to want to accomodate you but also go out of their way to help you get something doable and delicious. Many servers know what the cooks are willing to do, for instance, and can help you get substitutions or things that aren't on the menu (or are hard to spot) for one reason or another. They also tend to know a bit about the ingredients or cooking processes and can let you know about specific dishes. So, don't hesitate to ask nicely.
The Verdict:
I know it's hard, but it is doable. Keep at it and keep searching for tips and good recipes. Don't give up but don't beat yourself up for slip-ups or occasional modest indulgences--after all no diet should cut out dessert!
And finally, please share any tips you've collected--we can all use all the help we can get to eat low fat in a very fatty world.
*EDIT 7/14/14*
I've added Dairy Free and Gluten Free tags to this post, because a lot of this info is elevant to most special diets.
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