1 .- ate meat without fat. Opt for dishes with chicken, fish or boneless cuts of beef or pork and make sure they always come charcoal cooked, grilled or steamed to consume as little fat as possible.

2 .- Guide proportions. Concentrate on the entrees that are balanced with vegetables and meat as soups, stews or sauteed. To make lighter heavy stews with meat or chicken with rice or pasta servile rather than alone and, especially, in small quantities, the ideal is 120 grams of protein for women and 160 men.

3 .- Use methods of cooking low-fat. Use special containers for preparing baked, broiled, roasted, steamed, boiled or browned in the oven, always avoid frying or sauteing, if this is the case, change the vegetable oil for olive oil.

4 .- Remove all the fat you can. Clean the meat to remove all fat before cooking and then slipped all the fat that are left. Degreased in soups, broths, stews, dressings and sauces, let cool and remove them all visible fat. Add a few drops of lemon to cut it was.

5 .- It improves the flavor with herbs, spices and low fat. The key is being creative in every recipe, for example, can be poured over sin low-fat broth, wine or fresh herbs, roasted chicken breast with cream sauce or fresh vegetables.

6 .- Beware of milk. I replaced the whole milk, sour cream and whole cheeses with low fat versions. If you go to eat salads daily, use fresh cheeses like Parmesan, feta or panel, but in small quantities to enhance the flavor of the dish.

7 .- Replace all the fat you can. Change the butter and oil with low-fat vegetable broth for sauteing or prepare any recipe. For baking, replace half the butter or oil with equal amounts of applesauce, prune puree or commercial use fat substitutes.

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