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Top tips on reducing fat intake

Top tips on reducing fat intake

FAT

Often there is much uncertainty about which oil is the healthiest, in which we should cook and how much we should have.

Monounsaturated-Have these in small quantities as they can help maintain healthy levels of cholesterol. Available in avocados, olives, olive oil, rapeseed oil and many nuts.

Polyunsaturated— Have them in small amounts; polyunsaturated fats help maintain healthy levels of cholesterol and provide essential fatty acids. It was contained in oily fish, maize oil, sesame oil, soy oil, and some seeds.

Saturated-Saturated-Eating too much saturated fat in your blood increases the cholesterol index. Find in fat and processed meats such as sausages, bacon, burgers, hard cheeses, whole milk and cream. Margarine, butter, ghee, suet, coconut oil and palm oil. Trans –Evitate whenever possible. They can increase the blood cholesterol. All-fat foods contain the same amount of calories. Fat has 9 k cal per gram. Hence, fat 10 g (2tsp) = 90kcal

Top tips on reducing fat intake

Top tips on reducing fat intake

 Use lean meat cuts and make sure you remove excess fat from chicken and turkey and remove the skin. Avoid cookies, sandwiches, foods that are fried and refined.

Instead of pouring oils straight from the bottle, use a splash oil and weigh with a teaspoon the oils. 1 Teaspoon of oil is enough to cook.

Read food labels to encourage you to decide on fat-lower decisions and choose to grill, roast, steam, boil or poach your meat. Using semi-skimmed milk instead of condensed or whole milk. Keep in mind that various cheeses are high in soaked fat so keep small-matchbox size pieces. Select strongly flavored varieties and grind them to make a long way to go.

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