10 Ways to Reduce Your Dietary Fat
Fat can be a health hazard if accumulated in the body. You are advised to consume less amount of fat to avoid the excess deposit of unwanted fat in your body. Basically, not all fats are harmful to you. The right kind of diet contains the right amount of fat that can keep you healthy. Below are some simple ways that will guide you on how to reduce your dietary fat.
1) Eating the right amount and the right kinds of fat. The right amount of fat to be consumed depends on age:
a) 40-50 percent of calories from fat are required for the infant to aid in brain growth and the generation of energy in the body.
b) Children and teens need 30 percent of daily calories from fat.
c) 15-25 percent for an adult, but depends on health, body type and activity level. The amount declines as the age increases.
2) Eat the right kinds of fat. It’s not essential to eat saturated fats, since the body makes the saturated fat needed. Anyhow, two-thirds of the fats consumed should be unsaturated, and one-third saturated. Less than 10 percent of saturated fat should be on a diet with 30 percent of total daily calories from fat. A gram of fat contains nine calories. A person needing 2500 calories a day with 20 percent coming from fat will consume like 55 to 60 grams of total fat a day. 40 grams of the total should be unsaturated, half being monounsaturated fatty acids found in vegetable oils and the other half being polyunsaturated fats mainly in sea foods and plant food sources. The remaining 15 to 20 grams should be saturated fats (i.e. Animal fats). The kind of fat eaten is important to the total amount of fat consumed.
3) Avoid hydrogenated and partially hydrogenated fats. Hydrogenated fats lower the HDL (good cholesterol) and increase LDL (bad cholesterol). This increases the risk of getting cardiovascular disease. One is advised to take primarily monounsaturated fats such as oil and fish fats and not major saturate fats such as animal fats.
4) Emphasize fats from plants rather than animal sources. Plant fats are generally unsaturated fats. They contain fatty acids and fiber more than that of the animal thus reducing the amount of calories consumed.
5) Use low-fat or nonfat alternatives. Emphasize on low-fat dairy products in your diet, such as low-fat free yogurt, skim and one percent milk.
6) Choose leaner cuts of meat and poultry. Opt for white meat over red meat. White meat contains less fat than red meat. Before cooking chicken, always skin to reduce the amount of fat.
7) Use lower fat toppings. Yogurt or lite sour milk is good for toppings on baked potatoes due to its low amount of fat.
8) Shun fast-food restaurants. Avoid fast food, and embrace good nutritional meals.
9) Try alternatives to frying. Steaming or boiling is a good alternative that can substitute fried foods.
10) Avoid fat substitutes. Fat substitutes increase fat craving instead of lowering it.