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Choose 'low fat' foods and lower fat alternatives whenever possible |
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Trim the visible fat off meat before cooking, and buy the leanest cuts you can afford
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Cook meat without adding fat e.g. in stews, casseroles
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Grill, bake or microwave foods rather than frying
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Check food labels for more low fat options (with 5g fat or less per portion)
| Limit your intake of cakes, biscuits, savoury snacks and
confectionery; try lower fat alternatives such as fresh fruit, plain biscuits, scones and tea cakes
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Use less fat in cooking, including vegetable oils - always measure oil in a spoon first
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Limit the amount of spreading fats you use, try spreading
them thinner, or opt for a low fat spread.
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Food eaten between meals can often be high in fat and/or sugar, especially if you are 'eating on the go'. Use the table below as a guide to healthy snacks, and look at the fat and calories you can save just by making some changes to the type of snacks you eat:
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| Fat (g)
| Calories (kcal)
|
| Chocolate coated biscuits (2)
| 11
| 210
|
| Plain digestive biscuits (2)
| 6
| 141
|
| Banana (1)
| 0.36
| 95
|
|
|
|
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| Danish Pastry (110g)
| 19
| 411
|
| Plain fruit cake (80g slice)
| 10
| 283
|
|
|
|
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| Doughnut (130g)
| 19
| 437
|
Toasted crumpet (40g)
with low fat spread
| 4
| 137
|
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|
|
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| Potato crisps (30g bag)
| 11
| 164
|
| Bread sticks (4)
| 1
| 80
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| Key: lower fat alternatives
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Some foods are naturally low in fat and make excellent snacks at any time of day
.
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Bananas are one of the healthiest convenience foods - they are low in fat, high in fibre and an excellent source of a range of vitamins and minerals.
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All fruit is low fat and nutritious, but dried fruit, due to its concentrated sweetness, is not a 'tooth-friendly' between meal snack, so it is best to keep dried fruit for mealtimes (this is especially important for young children whose teeth are just developing)
| Breakfast cereal and low fat milk makes a nutritious snack and is a popular evening 'filler'.
| Low fat yoghurt and fruit, savoury crackers and cottage cheese, bread muffins, plain biscuits, scones, fruit cakes and toasted tea cakes are all low fat, but also quite filling snacks. Remember to use a low fat spread or spread any fat spread you might use thinly, otherwise these bread snacks can easily become high fat snacks....
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[ Up ] [ Introduction ] [ Eating for Health ] [ The Role of Dietary Fats in Health and Disease ] [ Lower Fat Eating ] [ Tips for Healthy Eating ]
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