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Avoiding fat for healthier eating
While some fat in the diet is necessary, and it would be a
mistake to try to eliminate all fat from the diet, most people
simply eat too much fat. Cutting back on fat is an important
part of creating a healthier diet and lifestyle.
There are a number of good reasons for cutting back on levels of
dietary fat. Those reasons include:
Lowering levels of dietary fat helps in weight loss
and weight management. Fat contains twice as many calories per
gram as protein and carbohydrates, so eating less fat usually
means consuming fewer calories.
Lowering fat has been shown to decrease the risk of
heart disease. Dietary fat, particularly saturated fat, has been
implicated as a factor in heart disease and elevated cholesterol
levels.
A low fat diet may help to reduce the risk of some
forms of cancer. Although this matter has not been totally
settled, there have been a number of studies which indicate that
a diet low in fat can keep certain cancers at bay.
And of course eating fewer high fat foods means that
you will be able to enjoy many more low fat alternatives, such
as vegetables, fruits and whole grains. Since these types of
foods tend to be nutrient rich and low calorie, they can be
enjoyed guilt free.
Of course cutting back on dietary fat is easier said than done,
so we have compiled the list of tips for low fat healthy eating
to help you get started.
In place of spreads like peanut butter and full fat
cream cheese, use lower fat alternatives such as low fat cream
cheese, jellies, jams, fruit spreads, apple butter, mustard, low
fat margarine, or low fat mayonnaise.
Use high fat foods as an occasional treat, not as a
dietary staple. Use reduced fat or nonfat salad
dressings whenever possible. When eating out, request the salad
dressing on the side so you can compare the amount used.
.Instead of butter or sour cream, top baked potatoes
with plain nonfat or low fat yogurt. Other delicious baked
potato toppings include steamed broccoli, cottage cheese, salsa,
low fat cheese and low fat or nonfat sour cream.
Get creative
with seasonings to add flavor without
adding fat or calories. Garnishes like lemon juice, herbs, salsa
or green onions are great toppings for vegetables and salads.
Use high fat toppings sparingly. For instance, instead
of using a tablespoon of blue cheese salad dressing, try using
only a teaspoon.
Avoid full fat dairy products whenever possible. Using
skim milk or 2% milk instead of whole milk can make a huge
difference in your daily fat intake. Likewise, low fat
alternatives to ice cream, such as frozen yogurt, provide all
the flavor and none of the fat. Low fat cheeses also
provide a great alternative to full fat varieties. Most
varieties of hard cheeses are available in low fat versions.
Use low fat varieties of popular snacks. Ginger snaps,
angel food cake, vanilla wafers, fig bars, jelly beans, hard
candy and gum drops are all excellent choices for a sweet treat.
Instead of potato chips, which are very high in fat,
choose pretzels, unbuttered popcorn and other healthier
alternatives.
In addition to choosing the right foods, the preparation of the
foods you buy is very important to keeping fat levels as low as
possible. Proper low fat food preparation starts with buying the
leanest cuts of beef, pork, fish and chicken, and removing the
skin and fat from chicken breasts, legs and thighs.
Broiling, backing and grilling are generally the lowest fat
methods for preparing the meats and seafood you buy. Try to
avoid frying foods, and if you must fry, try to use a pan that
allows the excess fat and oil to drain off easily.
Healthy, low fat cooking does not have to be boring or
unappetizing. There are great many excellent recipes for low
fat, healthy meals that are easy to make. The most important
thing is to be an educated consumer and shop carefully for the
healthiest produce, meat and seafood.
About the author:
Tony Robinson is a Company CEO, webmaster husband and dad. In
his busy lifestyle he has placed importance on health and
fitness. Visit http://www.eat-healthily.com for good eating tips
and techniques to assist you maintain a healthy lifestyle.
