Just because you are watching fat and calories does not mean you have to eat bland flavorless food. But it does mean that you may need to cook food differently or just adjust your portion sizes. Here are a few quick tips to help you cut out excessive fat and calories.

1. Use less oil for baking and frying.

If a recipe calls for a cup of oil use 2/3 of a cup or when you are baking substitute applesauce for cooking oil.

Also, rather than thickly coat the bottom of your pan, try just using a drizzle of oil.  You can keep the same juiciness and flavor in your meats by using a marinade (such as Italian dressing) instead of relying on oil to keep your meats juicy.

2. Go Egg-less.

There are numerous egg substitutes on the market including Ener-G Egg Replacer which is a combination of potato starch flour, calcium lactate, calcium carbonate, and citric acid, and a gum derived from cottonseed. Its primarily intended to replace the leavening/binding characteristics of eggs in baking, but it can be used for non baked foods and quiches.

Here is a link to a number of home made egg replacers. Most of the ingredients mentioned on this list are already in your kitchen (vinegar, baking soda, baking powder).

3. Use reduced fat, or low fat options when baking.

Try plain lowfat yogurt instead of sour cream. You can also use blended lowfat cottage cheese for buttermilk.

There are also other options to using milk that can be just as effective depending on the recipe. Almond, rice and hemp milks are just as effective as regular milk.

4. Skim the fat off.

If you decided not to use smoked turkey neck and went straight for the ham hocks this suggestion is for you! After you added ham hocks to the pot, cover with cold water and bring it to a boil. While boiling the fat will rise to the surface becoming foamy and semi solid. At this time, use a spoon to take out the fat.

Or, after the green, beans or whatever has cooled, place it in the refrigerator with the top covered. As the soup thoroughly chills, fat will form a layer on top. With a spoon, skim the fat off the top.

Simple, effective and delicious! Okay these are a few tips for watching fat and calories, what are yours?

Adapted from Virtual Grocery Store, Diabetes Cooking tips