Trim the Fat!

After tracking his meals for a few months, Stan realized that his daily fat intake was way too high. He was a meat and potatoes kind of guy who enjoyed his steak, eggs, whole milk and greasy snack foods. Even though he thought it might be a tough transition to make, he decided it was time to change his diet. But where to start?

Stan isn’t alone in having a fatty diet. Most Americans consume far more total fat, especially saturated fat, than what is recommended by the American Heart Association and the American Cancer Society. That’s a concern because consuming too much saturated fat increases your risk of heart disease, obesity and cancer.

The American Heart Association recommends limiting total fat intake to less than 25-35% of your total calories. As for saturated and trans fats, they should comprise less than 7% and 1% of your calories, respectively. The remaining fat should come from plant or fish sources, rather than other animal sources. Of course, deriving all of your fat from non-partially hydrogenated vegetable sources is the best possible scenario.

Now, we must remember that fat is not the villain that many people make it out to be. It is true that too much fat can clog the arteries and cause other health issues, but we must remember that consuming the right amount of fat is essential to a healthy, well functioning body.

How can I cut down on fat?
Now assuming that you are eating too much fat or too much of the wrong kind of fat, you should cut back a bit. Here are 7 tips to reduce your total fat intake, especially saturated fat.

Reduce your intake of red meat: Substitute fish or skinless chicken or turkey breast. These are good alternatives to high fat meat. And when you eat red meat, select lean cuts, trim off all the visible fat and eat smaller portions (3 to 5oz).Avoid whole dairy products: Use nonfat or low-fat milk and milk products (choose partially-skimmed cheese or cottage cheese).Eat more vegetables, fruits and whole grains: Make vegetables or grains the core of your meals instead of meat. Better yet, have a meatless meal a few times a week. But don’t add high fat garnishes to compensate, such as butter, creamy dressings or creamy sauces. That defeats the purpose of having a meatless meal.Avoid foods high in saturated fats and oils: Limit or avoid butter, cream and foods containing palm or coconut oil.Avoid frying foods in fat: Broil, bake or boil foods instead. If you have to fry, use olive oil instead of butter.Cut back on fat-laden snacks: Chips, donuts, ice-cream, pastries, cookies and cakes are all examples of high calorie, high fat foods with little nutritional value. If possible, avoid them. If you do eat them, search out the lower fat options or reduce your portion size.Avoid foods with trans-fats: Read nutritional labels and ingredients lists carefully. If the ingredients list partially hydrogenated fats, it has trans fats. Choose an alternative without any.

To find out more about why saturated and trans fats are bad for you and why unsaturated fats are better you can read:

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