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Do you know these
tricks to 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
- 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
- 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
- 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
- Low fat cheeses also provide a great alternative to full fat varieties.
Most varieties of hard cheeses are available in low fat
- 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
About the author:
Zaak O'Conan discovers and presents useful information on how to
enhance and/or repair your life, body and relationships. You'll
find his other articles on eating better and other ways how to
improve your life at