Nutrition and Health
Lower Fat Eating
Eating too little fat can be as harmful to your health as eating too much. We need fat in our diet as it:
- provides essential fatty acids, which the body cannot make
- supplies and helps the body to use vitamins A, D, E and K
- improves the taste and texture of food
- is an Important source of food energy
- protects and cushions delicate organs
On average, most of us are eating around the right amount of fat, but many of us need to look at the types of fat we eat, switching to "good" monounsaturated and polyunsaturated fats where we can.
For those who are eating too much fat or are advised by a healthcare professional, a lower fat diet may be a good idea. These tips can help to cut down fat intake, particularly of the "bad" fats.
- Bake, grill, microwave or roast when cooking instead of frying. If you need to fry, opt for shallow-frying in a frying pan or wok, rather than deep-frying and use a non-stick pan so you do not need to use as much oil.
- Cut down on portion size for foods that are high in "bad" fats.
- You do not have to give up your favourite foods, just eat less of them.
- Trim all visible fat from meat, and remove the skin from poultry before eating.
- Remember that white meat has less fat than dark meat.
- Choose low fat-foods and lower fat alternatives whenever possible.
- Be cautious about store-bought baked products such as pies, cakes, croissants, pastries and muffins. They may contain hidden fats.
- Cut down on whole-milk products, switch to skimmed or semi-skimmed milk instead. Likewise, if you like cheese, opt for lower fat varieties.
- Use yoghurt instead of sour cream in dips and toppings.
- A simple way to cut down on bad fats and improve your heart health is to switch from butter to spreads. Butter is high in saturated fat and contains trans-fatty acids.
- Use fresh fruit for dessert instead of high-fat desserts.
- Remember not to cut fat out of your diet altogether as you and your body need it. Make any changes gradually to avoid feeling deprived.
