You can enjoy your favourite foods with all their flavours and still slim down if you employ these strategies.
Slice Fat from Pizza
Always order your pizza with double tomato sauce and light cheese. Men who eat a lot of tomato products tend to have less prostate cancer – probably because tomatoes are a rich source of lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams of fat per pizza. That's as much as in a McDonald's Quarter Pounder.
Order the Hand-cut Fries
If you love french fries, always order hand-cut ones if you can. Large-cut fries don't absorb as much oil as shoestring or curly fries, which lowers the fat count.
Juice a Stir-Fry
With a can of frozen orange-juice concentrate, you have a great way to add flavour to stir-fried chicken (or beef) and vegetables without adding fat. Just a few spoonfuls will do. (It's even better if you add some garlic.)
Soften Your Spread
Soften butter or margarine at room temperature or in a microwave. Chances are you'll spread your bread with one-quarter of the fat and kilojoules you do when you put it on cold.
Cool Your Cans
Refrigerate canned meats, soups, gravies and other canned foods containing fat. The fat will rise to the top and collect, so you can scrape it off.
Dilute Your Fruit Juice
Fruit juice is sneaky fattening – a 475 millilitre bottle of cranberry-grape blend, for instance, contains about 1150kJ. Dump half and store it, then refill the bottle with water. You'll barely notice the difference, and you'll be cutting half the kilojoules.
Oil Your Potato
To save kilojoules and fat, drizzle a splash of olive oil on your baked potato instead of the usual butter or sour cream.
Say Goodbye to Rubbery Cheese
To prevent low-fat cheese from turning to rubber in the microwave, spritz your nachos with a quick blast of cooking spray before nuking them. A similar trick involves spraying the inside of a toasted cheese sandwich before you toss it in the frying pan. This adds just enough fat to make the cheese stay gooey and creamy as it slowly melts.