The American Heart Association recommends that 1% of our daily diet should consist of trans fat, the “bad” fat, which can be found in palm oils, butter and margarine, high-fat cheeses and meats. Eating the bad types of fat will lead to obesity since the intake of calories is higher than the energy being burned for fuel. Unfortunately, obesity opens up the doors to a whole slew of diseases, like heart disease, diabetes and cancer. It also raises cholesterol levels in the blood.
But avoiding fats altogether isn’t the answer. You should eat a small percentage of the less healthy fats, for example 7% of total caloric daily intake in saturated fats. The good type of fat is considered to be a basic type of nutrient used by the body for energy. For example, omega-3 fatty acids help protect the heart against diseases.
So the best way to maintain an equilibrium of calories going in with those going out is choosing the right types of fat. For example, you can enjoy baked potatoes and grilled fatty fish several times a week. A daily handful of walnuts, cashews, almonds, and pistachios, contain a healthy dose of good fats. Avocados are also good for you since they contain monounsaturated fats which help reduce levels of the bad cholesterol.
The following are 5 of the best tips to make sure you’re eating right:
1. Cook at Home
It’s all about control. When you control what foods you make at home, you control what you put in as well as what you can take out. Switch things around, eliminate or add certain ingredients to your liking. There are simple ways to prepare healthy foods at home, like broiling, steaming, or sautéing.
You can also prepare your meals with canola or olive oil to make them low-fat yet incredibly delicious. Baking is another excellent way to prepare foods in lower amounts of fat and calories, more so than frying for example. Grilling is also another way to eat healthy, tasty foods.
2. Eat More Lean Meats
There are certain types of meat that have high amounts of saturated fat. The hard part is finding out what they are and how to reduce, or eliminate, them from your diet. Fatty meats, like beef and pork, should be minimized. They can be replaced with lean meats, poultry, or lean ground turkey. Seafood is also another great option since it also contains healthy fats that can reduce the risk of heart disease.
A great cooking tip to help you further reduce the amount of fat in meats is to remove the skin from poultry and any traces of visible fat from meat before cooking.
3. Be a Smart Snacker
You must be committed to eating healthy. First, avoid junk food as much as you can since it’s high in saturated and trans fat.
But since we can’t live without snacking, it’s best if you choose the healthiest options. For example, opt for foods with high amounts of monounsaturated fats, instead of those with high levels of bad fats, like donuts and chips. Just remember that healthy snacks can also be high in calories, so make sure you keep track of your portions and don’t overeat.
Snacks high in monounsaturated fats are:
- Dark chocolate
- Natural peanut butter
- Fresh vegetables and fruits: they’re fat-free, plus they’re loaded with minerals, vitamins that keep you healthy and disease-free, inside and out.
4. Cut Back on Processed Foods
Salty foods like hot dogs, sausages, bacon, luncheon meat, and sweet, savory snacks like pies, pastries, doughnuts, and ice cream can be great snacks to enjoy every once in a while, but they contain high amounts of fat.
One of the easiest ways to reduce fat intake is to prepare soups, stews, and chili a day in advance. Then before heating and serving, scoop away the layer of fat that solidifies on top. Also, when you grill meat in the oven, place it on a rack in the pan. That way, you can throw away the fat that drips down in the pan.
5. Make “low-fat” a Conscious Choice
- Low-Fat Dairy
Drinking whole milk means you’re getting enough calcium vitamin D, but it also means you’re getting high amounts of fat. The best option is to switch to reduced fat milk or low-fat milk, if you don’t want skim milk. You’ll still be getting your daily dose of calcium with reduced amounts of fat.
- Oil up
Choose to cook with olive or canola oil, instead of butter or margarine. It’s an excellent and easy way to lower the amounts of saturated fats in your diet. As an added bonus, olive oil is jam-packed with high levels of monounsaturated fats which lower the bad cholesterol and increase the levels of good cholesterol. So it’s a win-win.
- Make wise choices when you eat out
The first thing you should focus on when you eat out is portion control. The second thing is to steer clear of anything that’s crispy, fried, covered in sauce or cream. Instead, choose food that’s broiled, roasted, baked. Your dressing can come on the side, instead of slathered on top of your salad. Then for dessert, there are a ton of things to choose from like sherbet with frozen or fresh fruit, frozen yogurt or low-fat ice cream.
A Final Tip
The important thing to keep in mind is that fat is essential for healthy development of the brain and other organs which also consist of fats, mostly essential fatty acids and unsaturated fats. So in order for them to function properly, they need the right amount of nutrients – and this includes fat. Your diet should include nearly 15% fat since that same percentage of your weight is fat. Just remember to choose wisely.