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In the last a few part of “healthy living”, we have learnt about the foods such as: fish, meats and soup to eat on a low fat diet. In this part we are going to describe poultry and dairy products.

Among all the poultry, chicken and turkey are excellent sources of animal proteins for low-fat, low-cholesterol content, provided lean poultry is used. But the dark meat of poultry is higher in fat content than white meat. Chicken legs are dark meat and can be much more fatty than breast portions.

However, duck and goose are extremely high in fat and should not be included unless the fat is drained off and removed. Skinless duck and goose have?similar calorific and fat content than the equivalent skinless chicken.

As a matter of fact, the fat from chicken and turkey, even though much less quantitatively than that in meat, is best drained off and removed in the same manner as in the preparation and cooking of all meats.

Eggs contain most of the recognised vitamins with the exception of vitamin C and most of the minerals that the human body requires for health. Egg whites, which are proteins, may be eaten and used for cooking as much as desired. But you should avoid egg yolk which contains one of the most concentrated forms of fat available?namely cholesterol.

Milk is highly rich in various nutrients and therefore people over all age groups should consume dairy products. One pint or more daily of non-fat or skim milk should be taken. Buttermilk is also a refreshing source of milk with an exceedingly low-fat content. Other dairy products such as yogurt and cheeses contain an efficiently absorbed form of calcium.

Cheese is a naturally nutrient?rich food and provides energy and nutrients within relatively small quantities. The majority of cheeses are very high in butterfat content and so cannot be used in the low-fat diet, as they are made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks.

However, there are several important exceptions. First is cottage cheese made from dry curd and non-fat milk, as specified by federal law. Cottage cheese must contain a minimum amount of butterfat to meet legal requirements.

When you buy and use cottage cheese, one thing you should always check is whether they are creamed or not. The creamed cottage cheese of course does contain fat. The failure to notice that is the most frequent pitfalls in the use of cottage cheese.

Cheese made from milk whey and a favourite of Italian cooks, those various brands of cottage cheese such as “Slim Cheez” or Ricotta Cheese which taste like creamed cottage cheese can be used for low-fat menus. Some cheese spreads or dips which made from non-fat or cottage cheeses are also very good choices for low fat diet.

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