Lowfat Cooking for Dummies: The Basics

Food Habits are among the most ingrained and difficult to change says Kelly D. Brownell, professor of psychology at Yale University and the director of the Yale Center for Eating and Weight Disorders.

I agree. But if you can plan your meals, and plan them with a few treats, you won't feel the need to binge. You will feel more in control, and food choice won't be left to happenstance.

I keep handy low-fat substitutes like fat-free butter-type sprays instead of butter and reduced-fat or fat-free sour cream (which I mix together as the fat-free is so awful and the reduced fat still too high in saturated fat for me). I have decided I am not going to die for butter. It is as simple as that.

By planning before I go into the market, I can walk right by those lowlife donuts beckoning to my elegant-minded self. The oh-so-convenient fried chicken, already packaged and calling for me, is ignored and I don't deign to look at that tawdry whipped cream. Let them eat their hearts out, I don't even see them.

This thinking makes it easy for me to order in restaurants, shop and prepare foods quickly and easily. A food not bought is a food not eaten and a food not eaten is a food not worn.

In the pantry keep:

  • canola or olive oil spray
  • fat-free broths and stocks
  • juices
  • spices and condiments
  • syrups and preserves are all fat free

In the refrigerator:
Allow yourself to occasionally waste food by making sure you have plenty of:

  • lemons
  • tomatoes
  • lettuce
  • carrots
  • oranges
  • broccoli
  • green beans
  • asparagus
  • peaches
  • and all other kinds of produce.
  • substitute eggs
  • Just Whites
  • real eggs for when you want to make an egg-white omelet
  • Low-fat or fat-free mayonnaise
  • Low-fat and fat-free cheeses

Above all, be patient with yourself, realize that changing your food habits is an adaptive process and enjoy what you eat.

By the way, only eat when you are really hungry and remove, push, throw, dump the food as soon as you are full, or you'll be tempted to eat more than you really want. Click here to buy Low Fat Cooking for Dummies.

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