Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells. Consume it in excess, however, and the result can be weight gain, high cholesterol and symptoms of high blood pressure.
Below are some tips to help keep your fat intake in a good spot.
- consult labels for fat content (choose lower fat products where available)
- consume unsaturated fats (fish, nuts, seeds, avocados)
- don’t always fry your food (grill, bake, steam or poach)
- make sure you include fish (particularly oily fish like salmon or mackerel)
- buy lean meats
- eat avocados or even spread it on your toast (they are full of healthy fat)
FOOD SPECIFIC TIPS
Check out these ways to make popular dishes less fattening!
PIZZA: Why not go with lower-fat toppings? Instead of goat cheese and sausage, decorate your Pizza with chicken, tuna, shrimp or olives.
CHILI: Make sure the mince you buy at the store is lower fat or even consider making a vegetarian chili using a mixture of beans and lentils.
MASHED POTATOES: Use 1% milk and low-fat butter instead of Whole Milk and High Fat butter.
CHICKEN: Opt for the leaner cuts (like chicken breast). Removing the skin before you eat it is a great way to reduce both salt and fat content.
BACON: Choose back bacon instead of strip bacon.
EGGS: Try boiling or poaching. Water has a lot less calories than oil or butter.
PASTA: Mix it up with a sauce based in oil or garlic. Creamy sauces can be loaded with fat.
Reducing fat intake is important. Especially when you consider these FACTS ON FAT