In the kitchen:
- Cook in a non-stick pan to avoid using lots of oil and ghee
- Use nonstick cooking spray instead of oil, margarine, or other fat.
- Trim any visible fat from meat or chicken before cooking.
- In your recipes, replace each egg yolk with two whites
- Follow the method of (boiling, grilling, cooking and light boiling with vigorous stirring).
- Use aluminum foil to cover the meat, chicken or fish during cooking in the oven to keep their textures and flavor.
- You can use flour or potato starch to thicken gravy or sauce instead of cream.
- Reduce the amount of oil used to half, even if the recipe needs the full amount.
- Add seasonings and spices to your dishes and reduce the amount of oil, ghee and fat.
Shopping:
- Do not go shopping on an empty stomach.
- Make a list of grocery items you need, and stick to it.
- Buy a lot of fruits, vegetables, rice and pasta
- Stay away from sections that offer attractive food.
- Look for fat-free or low-fat food.
- Read Food Product Content Labels, and
- Read the information and content labels and try to choose foods that do not have more than 30% of fat.
Snacks:
- When you feel hungry between meals, you can eat the following snacks.
- Light Microwave Popcorn.
- Salted Pretzel.
- Chopped fruit with low-fat milk.
- Chopped vegetables with a mixture of mint and milk
- Rice cakes
- Frozen low fat milk with different flavors.
- Stay away as possible from nuts, potato chips and chocolate, because they are delicious but also full of fat.
Invitations to have outdoor dinner:
- Don't have lunch or dinner on an empty stomach, and try to eat a snack before going out to eat.
- Eat vegetable garnish instead of bread, butter, potato chips and nuts.
- Ask for the sauce and appetizer to be separate, where you can add the amount you would like to your plate.
- start eating salad
- Eat cooked potatoes or boiled pasta instead of chips.
- You must keep your health, so do not commit yourself to eat the particular offered meal if it was less expensive but having more fats.