Cut Down On Fatty Foods
down on fatty foods in 2013' to your resolution. Cutting down on fatty
foods save you from heart diseases; high blood pressure and; being
When you are cutting down on fatty foods, it does not mean you have to
stop eating your favourite foods. But it means you have to start
eating healthy fatty foods or fat free foods. The magic is to avoid
'bad' fats in processed or convenience foods are:
» Eat plenty of fresh vegetables and
legumes. These foods are fat free,
high in fibre and packed with
vitamins and minerals.
» Buy non-fat dairy products including
skim milk, fat-free yogurt, and fat-
free cheeses. Depending on your recipe, you could use reduced fat
cream, low fat yoghurt or evaporated skim milk.
» It is better to cook in liquid instead of oil. Depending on your
recipe, you could use chicken or beef stock, red or white wine, lemon
juice, fruit juice, vinegar or even plain water.
» Go for low fat snacks. A healthy
option is fresh fruit e.g. apple. Sweets, cakes, biscuits and pastries contain a
great deal of fat.
» Eat takeaway foods once in a blue moon. If possible, choose low fat
takeaway such as a salad roll instead of snacks like burger and hot
» Instead of deep-frying or sauteing of foods, steam, bake, grill,
braise, boil or
microwave your foods.
» Check the labels of the food at the supermarket or grocery to make
sure you are buying the reduced fat product.
» Reduce your intake of red meat fats.
For example, trim visible fat from
red meats, remove chicken skin
and limit fatty processed meats
such as sausages and salami.
» Use oil or butter sparingly. Make sure you buy non-stick cookware,
grease pans with cooking spray and apply oil
or butter directly to the food with
a pastry brush instead of adding it
to the pan.
»Eat more complex carbohydrates, especially those rich in fibre
Fibre intake should be kept at 20 – 30
g per day in the form of fresh unrefined
»Buy egg substitutes like egg beaters
or egg whites. There is no fat content
in these products, but the protein is
» Buy reduced sugar or lower sugar
products. Quaker now offers many of
its products with reduced sugar such
as their granola bars, oatmeal and
cereal bars. Too much sugar in a diet
turns to fat so always be conscious of
how much sugar you are consuming
throughout the day.
» Limit meals that feature creamy
sauces. Explore tasty low fat
alternatives such as pesto, salsa,
chutneys and tomato-based
»Once you add cheese, ketchup or whatever strikes your fancy you will
never know you are eating an egg substitute. You can also use egg
substitutes when baking cakes, cookies, muffins, etc.
» Substitute turkey burgers for
hamburgers. You can use ground
turkey instead of ground beef in
those juicy entrees to watch the fat
content and I promise they taste just
as juicy. Turkey burger patties have
roughly about 8 grams of fat and 190
calories, depending on the brand.
»Buy light salad dressings and
mayonnaise. A salad can quickly turn
very fattening once salad dressing is
Thanks for stopping by.
Happy New Year in Adavance!