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Lowering the Fat Content of Foods for a Healthier Diet       When Nick Palmieri’s grandparents came to the United States from Italy, they brought with them the tradition of mouth-watering Italian cuisine and big family dinners. Palmieri households were known for hot bubbling plates of eggplant parmesan and homemade cheese ravioli. Neighbors ran errands for Nick’s family and mowed their lawn, hoping for invitations to dinner when lasagna and fried calamari were on the menu. Garlic bread dripped with olive oil and butter. Desserts of cream-filled cannolis and other Italian pastries topped off the rich and delicious meals.   The Palmieri Problem So when Nick Palmieri had a heart attack at age 47, the family had a problem. The doctors told Nick he had to lose weight, exercise more, and change his diet—less fat, fewer calories, lower salt content, they said. How would the family continue their lively dinners without the traditional fare?   A Welcome Home Meal When Nick came home from the hospital, his family presented him with a welcome home dinner. But unlike earlier dinners, this was a heart-healthy, low-fat meal. Minestrone soup started off the feast. Tender roast chicken and pasta primavera with fresh garden vegetables made their debuts at the Palmieri table. A colorful platter of crisp steamed broccoli, carrots, cauliflower, peppers, and mushrooms occupied the center of the table, pretty as a basket of flowers. Fresh fruit and Italian ices made a light and refreshing dessert.   Going from Hi-fat to Low-fat Cooking Tips   The Palmieris used their superb cooking skills to convert their rich cuisine to low-fat, low-calorie healthy cooking, without sacrificing the tastiness of the food or the pleasure of the diners. They did this by serving more vegetables, leaner meats, and fewer cheeses. They relied on tomato sauces for their pasta instead of cream sauces. By adding more Italian herbs they cut down on salt without losing flavor. They eliminated butter and used less oil, and only olive and canola oils. As the Palmieri family learned, a few basic changes can convert a heavy menu to a healthy menu, whether the food is Italian, Chinese, or good old American:   Substitute olive, canola, and corn oil for highly saturated oils such as palm and cocoanut oils and solid shortenings. Reduce salt (sodium). Use herbs, pepper, and salt-free seasonings instead. Consume fewer processed foods like sauces and soups, most of which are high in sodium. Fried, au gratin, crispy, pan-fried, sautéed, stuffed, or escalloped foods tend to be high in fat and calories. Steam, bake, broil, grill, poach, or roast food for less fat and fewer calories. Like many families, the Palmieris express their love for each other through food. What better way to do that than to serve food that is both delicious and healthy?   Why Does a Low-Fat Diet Stop Working After Few Weeks?   Reference for this article: American Heart Association/American Stroke Association. Healthy Tips for Eating Out     You must seek approval from your doctor before starting any new diet. Please read our Terms!

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