Top tips on reducing fat intake

Top tips on reducing fat intake

FAT

 There is often lots of confusion over which oil is the healthiest, which should we cook with and how much we should have. When thinking about fats, it is first important to understand that there are different types.

 Monounsaturated -

Have these in small amounts as they can help to maintain healthy cholesterol levels. Found in avocados, olives, olive oil, rapeseed oil, as well as in many nuts.

Polyunsaturated -

Have these in little sums; Polyunsaturated fats help to maintain healthy cholesterol levels and provide essential fatty acids. Found in oily fish, corn oil, sesame oil, soya oil, and some seeds.

Saturated -

 Eating too much saturated fat expands the measure of cholesterol in your blood. Found in processed and fatty meats like sausages, ham, burgers, hard cheeses, whole milk and cream. Margarine, fat, ghee, suet, palm oil and coconut oil.

Trans –

Avoid wherever possible. They can increase cholesterol in your blood. Foods with all fats contain the same amount of calories. Fat contains 9 k cal per gram.

Therefore, 10g (2tsp) of fat = 90kcal

Top tips on reducing fat intake

Top tips on reducing fat intake














 Choose lean cuts of meat and make sure you trim any excess fat and remove the skin from chicken and turkey. Limit cakes, biscuits, fried and processed foods.
Rather than pouring oils straight from the jug, utilize a splash oil or measure out your oils with a teaspoon. 1 teaspoon of oil is enough to cook with.
Read food labels to enable you to settle on decisions that are lower in fat and opt to grill, bake, steam, boil or poach your foods. Use semi-skimmed milk rather than whole or condensed milk. Keep in mind that numerous cheeses are high in soaked fat so keep your portions small - matchbox sized. Opt for strongly flavored varieties and grate it to make a little go a long way.