Does cutting the fat mean losing the flavour?

When I counsel clients about reducing the fat content of their diet, I see them cringe in their seat. There is an immediate assumption that reducing fat means reducing flavour of food. That doesn't have to be the case. There are simple ways to substitute fat without sacrificing flavor.

1. Substitute butter or margarine on toast with natural peanut butter or almond butter.

These nut butters are a source of protein, fibre and potassium and are free from cholesterol and sodium. Tasty on whole wheat toast, whole grain pancakes, or as a dip with sliced apple or banana. Yum!

2. Prepare an omelette or scrambled eggs with liquid egg whites. Egg whites are conveniently packaged and available at your local grocery store. For a more gradual transition, use 1 whole egg and top up with liquid egg whites to the desired amount.

The fat and cholesterol content of an egg is in the yolk so by using predominately whites, fat and cholesterol content can be eliminated or reduced.

3. Switch cream in your coffee for 2% milk. For the truly ambitious use 1% or skim milk. You'll get all the benefits of protein, calcium, vitamins A and D, with less fat. Your taste buds may go through a brief adjustment period but once converted you won't go back.

4. There is such thing as healthy fats! Those are the ones found in olive oil, avocado, flaxseed, walnuts and other nuts. Olive oil drizzled on baked vegetables, guacamole spread on a whole grain pita, ground flaxseed stirred into your yogurt and walnut halves sprinkled on your salad can enhance flavor while nourishing the body with vitamin E and omega-3s.

Have any reduced-fat, full-of-flavour secrets of your own? Please share your ideas and I will let you know if they get the Dietitian's stamp of approval!