Fat foods

Some suggestions to reduce fat food daily : 

• Try reading the label on the food you buy, and where nutrition information is available, choose the product with less fat
• Reduce the amount of fat used for cooking, where the oil preferring to other kinds of added fats (eg .: oils, margarines, butter or lard)
• Avoid regular consumption of the following foods: patties, croquettes, fritters or cod cakes, samosas and other "snacks"
• Pastries, quiches, pies and other pies
• Pastries and confectionery (ex .: croissants, Berlin balls, cream, etc.)
• Charcuterie and sausage (ex .: sausages, ham, chorizo, sausages, sausages, sausage, Chourição, bacon, etc.)
• Meals fast food type (ex .: pizzas, hamburgers, hot dogs, etc.)
• Breaded meat, fish, cheese or ham
• Potato chips and other snacks
• Mayonnaise, mustard, sauces with cream and other high-fat, etc.
• Concentrated broth (ex .: chicken, beef, seafood, etc.)
• Pates (ex .: liver, tuna, etc)
• Biscuits
• Chocolates, sweets, chocolate snacks and chocolate fat spreads
• Certain types of cheese
• Limit the fat used for seasoning food on the plate, always preferring the oil to other sauces
• Avoid frying foods; opt for processes that require less amount of fat (ex .: baking, grilling or stewing). If roasting in the oven add a little fat, preferably olive oil, and reject the sauce that is in the pan
• Remove all visible fat from food before the make and also on the plate
• Give preference to fish and lean meats (ex .: birds and rabbit, removing them whenever the skin), to the detriment of mammalian meat and others with more fat. Remember that the ultra frozen fish, can be a safe and perfectly acceptable alternative as a substitute for fresh fish
• Consume milk and dairy products with low fat (fat or thin middle)
• Is usually fills the bread with butter or margarine, use only small amounts of these fats

Good use of fat food 

When overheated, the fats degrade resulting in the formation of compounds detrimental to health. Therefore, according to the type of cooking used to prepare the fat changes being less critical than ever use the same cooking fat more than 2 times. Taking these precautions to protect their health and also the flavor of your cooking. 

Some suggestions to cook with less fat food

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• Before cooking, remove the skin from the birds and the visible fat from meats
• Consuming canned fish, opt for canned in water or tomato sauce
• When you fish or meat baked in the oven: Remove visible fat from food to bake, make a rich marinated in wine, garlic, onion and spices to your liking; dip the piece in this marinade and leave it in the fridge for a overnight in a closed container. To bake, fill the bottom of the pan with onion slices and pour marinade of the prepared baking dish in the background. Place the meat or fish in the pan on top of the onions, sprinkle it with the marinade and just a little olive oil. Bake slowly piece in moderate oven so that it stands early. When the roast is done, remove it out of the pan and discard all the sauce that is in the background
• Do the usual fry as follows: put the onion to click, using twice the amount of onion that usually would use a mixture of water with a little oil and gradually add water to the onions do not burn. Thus the end result of this fry, either rice or a tasty stew, will be less rich in fat
• Gratin use low fat cheese, or even breadcrumbs
• For salads, opt for little fatty sauces: lemon juice and a little salt, or try to do a simple yogurt sauce seasoned with a pinch of salt, pepper and other spices to taste

Remember that the non-stick pans can cook without added fat!