University of Wisconsin - Extension

While a small amount of fat is a necessary part of a healthy diet, most Americans get too many of their daily calories from fat. A high-fat diet is associated with increased risk of heart disease, obesity and some cancers.

But you don't have to cut out all your favorite foods or start a radical diet plan to reduce your daily fat intake, says a University of Wisconsin-Extension nutrition specialist.

"You may need to make only minor adjustments in choosing low-fat foods each day from the five major food groups of the Food Guide Pyramid," says Susan Nitzke, also a professor of nutritional sciences at UW-Madison.

"While you don't have to cut way back on meats and dairy products in your diet, you should make sure that the greatest share of your daily calories come from grains, fruits and vegetables." Nitzke has these tips for making small changes that can significantly reduce fat in each of the major food groups:

-- Breads (6-11 servings per day): Plan meals that include generous amounts of pasta, rice or other grains. You will get more fiber if at least half of these grain foods are in the form of whole grains. Limit high-fat bread choices, such as croissants, donuts and sweet rolls.

-- Add vegetables and moderate amounts of seafood, lean beef or skinless poultry.

-- Vegetables (3-5 servings per day): Most vegetables have little or no fat. Limit heavy dressings, sauces and extra butter. Be sure to choose dark green and deep yellow vegetables several times a week.

-- Fruits (2-4 servings per day): Remember fruit for breakfast and snacks. Serve fruits or fruit salad as a dessert.

-- Milk, Yogurt and Cheeses (2-3 servings per day): Choose low-fat or fat-free versions of milk, cheese, yogurt, buttermilk and other dairy products. Try evaporated non-fat milk instead of cream in your coffee. Substitute low-fat yogurt, cottage cheese, or low-fat sour cream in recipes calling for sour cream.

-- Meat, poultry, fish, dry beans, eggs and nuts (2-3 servings per day): Use lean meat and skinless poultry and fish. Serve legumes such as dry beans, peas, lentils or soy beans several times each week. Cut back on high-fat processed meats, such as "regular" bacon, sausage, salami and bologna. Use low-fat or fat-free varieties of these specialty meats.

-- Fats, oils and sweets (use sparingly): Limit salad dressings to one or two tablespoons and use low-fat or fat-free varieties. Lower the fat in gravies by chilling the gravy stock. Remove the fat that hardens at the top before thickening.

Nitzke says if you are eating in a restaurant, order meats grilled or broiled without sauces or butter. Look for dishes made without frying. Heavy breadings and batters add a lot of fat to fried foods. Ask for low-fat salad dressing or have the salad served with dressing on the side so you can use a small amount.

For more information on healthy eating, contact your local county Extension office. You may also order the UW-Extension publication series, "Eating for Your Health," (B3712) from your county UW-Extension office.