Let’s face it, there are a lot of fat-free and low-fat food substitutions on the market today, and also a lot of substitutions that aren’t hard to figure out, like cheeses, low-fat cottage cheese vs. full-fat cream cheese, and packed tuna. in brine instead of oil.

Below is a list of tips for low-fat substitutions that will please you as well as help you entertain. You can apply these substitutions to your daily diet, whether at work, home, or dining out.

There are many ways to achieve a low-fat diet. Here are some examples:

Breakfast

If you like butter or margarine on toast, just

take it in the last slice you eat.

If you don’t feel like a solid breakfast, have a

fruit shake.

Mix your own cereal of two or three types

and give your creation a name.

Lunch

If you have lunch away from home, plan it on

the previous night. make sandwiches

before you go to bed.

Try a thick vegetable soup with a

bread roll for dipping.

· Invest in an insulated bag to keep your lunch cool.

Dinner

Try baked potato wedges with a sauce

Addition.

Opt for fresh pasta with a quick tomato and

basil sauce

for dessert, a piece of fresh fruit with a

yogurt topping.

Appetizers

Salsa Dip with Pretzels

plain fruit bread

Yogurt

Vanilla dairy cream.

before a workout

small glass of fruit juice

banana and custard

Half a slice of toasted bread with jam.

after a workout

fruit/canned fruit

Wheat Bites

Rice pancakes with honey.

At work

On your desk – water bottle or glass to use

in the water dispenser.

On your desk: piece of fruit, small can with lid

baked beans/creamed corn/stewed fruit.

Bring some ingredients from home to be

Combined at work.

· Keep some cutlery where you work.

we are planning

Ask for a special meal when you book your

ticket. They will usually serve you first.

Ask for one or two extra rolls.

At the hotel

Take your own favorite low-fat cereal

Milk.

Ask that snack foods be removed

bar. Eat your own low fat

bites

takeaway

Burger Bar – Plain grilled burger, skim milkshake.

Pizzeria: gourmet pizza with lots of vegetables, no cheese.

Kebab House – A little meat with a lot of salad.

Sandwich Bar – Sandwiches/salad rolls.

Club: a little meat, lots of mashed potatoes and vegetables, pasta or rice.

Indian: lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese: a lot of boiled rice, chop suey, steamed dishes, plain noodles.

Italian – Tomato-based dishes, plain bread.

General Suggestions

* Record your food intake to identify problem areas. For example, emotional eating, unwanted hunger cravings, overeating.

* Pay special attention to times when you overeat.

* Try to avoid severe food restriction (such as fasting, low calorie diets).

* When measuring your progress, monitor body fat levels, not weight, and ditch the scale.

* Aim for slow fat loss (one pound per week)

In conclusion, for most of us, entertaining can be difficult because the food is too rich and loaded with calories, but there may be a way to reduce fat and maintain flavor, and it may be easier than you think.