Lets face it there are a lot of non-fat and low fat food substitutions on the market today, and also lots of substitutions that are not hard to figure out such as the cheeses, low fat cottage cheese compared to full cream cheese and tuna packed in brine instead of oil.

Below is a list of tips for lower-fat substitutions that will please you and also help you in your entertaining. You can apply these substitutions in your everyday diet whether it is at work, home, or dining out.

There are many ways to achieving a reduced fat diet. Here are some examples:

Breakfast

If you like butter or margarine on toast, only

have it on the last slice you eat.

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

fruit smoothie.

Mix up your own cereal from two or three types

and give your creation a name.

Lunch

If you eat lunch away from home, plan it the

night before. Make sandwiches

before you go to bed.

Try some thick vegetable soup with a fresh

bread roll to dip.

Invest in a cool bag to keep your lunch fresh.

Dinner

Try oven-baked potato wedges with a salsa

topping.

Go for fresh pasta with a quick tomato and

basil sauce.

for dessert, have a piece of fresh fruit with a

yoghurt topping.

Snacks

Salsa dip with pretzels

Plain fruit loaf

Yoghurt

Vanilla dairy custard.

Before a workout

Small glass of fruit juice

Banana and Custard

Half a slice of toast with jam.

After a workout

Fruit/canned fruit

Wheat Bites

Rice cakes with honey.

At Work

On your desk - bottle of water or glass to use

at the water dispenser.

In your desk - piece of fruit, small pull-top can

of baked beans/creamed corn/stewed fruit.

Bring a few ingredients from home to be

combined at work.

Keep some cutlery where you work.

On a Plane

Order a special meal when you book your

ticket. You'll usually get served first.

Ask for an extra roll or two.

At the Hotel

Take your own favourite cereal and reduced fat

milk.

Ask that the foods be removed from the snack

bar. Eat your own low fat

nibbles.

Take-Aways

Burger Bar - Plain grilled burger, skim milk milkshake.

Pizza Parlour - Gourmet pizza with lots of veggies, go easy on the cheese.

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

Sandwich Bar - Salad sandwiches/Rolls.

Club - A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.

Indian - Lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese - Lots of boiled rice, chop suey, steamed dishes, plain noodles.

Italian - Tomato-based dishes, plain bread.

Suggestions in General

* Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating.
* Pay specific attention to the times when you over eat.
* Try to avoid severe food restriction (like fasting, low calorie dieting).
* When measuring your progress, monitor body fat levels, not weight, and throw the scale out.
* Aim for slow fat loss (one pound / week)

In conclusion, for the majority of us entertaining can be difficult owing to the food being too rich and loaded with calories but there can be a way by lowering the fat and maintaining the taste and this can be easier than you think.