Easy Ways to Reduce Fat In Your Diet
Fat has gotten a lot of bad publicity lately. Several studies have shown that populations that have a high consumption of fat have a greater incidence of several diseases including heart disease, and certain cancers such as those involving the breast, prostate and colon.
This has led many health authorities to recommend a reduction of fat in our diets. But reducing fat in your diet doesn’t mean you will face a life of tasteless meals or eating food that taste something like cardboard. Whether you need to lose weight or just trim the fat, the following steps will help you realistically reduce fat and help you cut down on the amount of fat that you are eating - - so you can achieve your dietary goals.
First of all, you can’t always tell how much fat is in a food merely by looking at it. True, some fat you can see, such as butter, lard, shortening, oil or the fat in a cut of meat. But other fat is “invisible,” such as that in pastries, whole milk, nuts and many fried foods.
What are some practical changes to be followed to reduce fat intake?
They are as follows:
1. Reduce visible fat. This means either avoiding or restricting the amount of butter, shortening, mayonnaise and peanut butter added to foods. It also means reducing consumption of gravies, sauces and creamed foods. Remember that fat contains more calories than proteins or carbohydrates.
2. Select leaner cuts of meat, and trim off excess fat. To prepare meat: boil, broil or bake. Don’t fry.
3. Substitute low-fat or skim milk for whole milk. Purchase low-fat yogurt and low-fat cheese.
4. Reduce fat in recipes. Often fat used in recipes can be cut in half for breads, cakes, etc. This is especially true for foods that are naturally moist such as fruit breads.
5. Watch the “fast foods.” The larger burgers and fried chicken usually have over half of their calories in fat. French fries and hot dogs are also high in fat.
6. Beware of “fat free” foods. The “fat free” signature on the food label doesn’t mean that you can consume lots of this food believing that it won’t make you gain weight. We don’t always know what ingredients the “fat free” food really contains, so if your goal is to reduce fat, try to change your menu selection to more healthy food choices.
Here’s an added bonus. If you reduce your fat intake, you will also be reducing your calories. Fat has more than twice the calories by weight than protein or carbohydrates.
Remember, you need to have some fat in your diet. The ones that are best for you are monounsaturated and polyunsaturated fats, which come from plant sources like peanuts and olives.
If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.
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This website is only for the purpose of providing information and should not be substituted for the advice of your doctor. Please consult with your doctor before starting any weight loss program or supplement.