How to Substitute Fat in Your Everyday Diet
Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.
Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have.
Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%.
Other names for fats include? Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.
Now lets have a look at the different types of fat. There are three types of fat to found in the diet.
Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. . Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided. The following foods contain this type of fat:
Cakes, biscuits and pastries
Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood. The following foods contain this type of fat:
Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.
As pointed out before, consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat.
We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E.Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world
So Please?Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.
Choose lean meats where possible and trim visible fat and skin before cookingSelect low fat dairy products where possible
Be aware of the hidden fats in processed foods and foods high in saltChoose liquid fats over solid fats e.g. olive and canola oil over butter
Include amounts of unsaturated or 'good fats' in your diet. Sources include fish, olive and canola oil, nuts and avocado
Also try to include the good omega-3 fats daily - fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.
Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.
Current Food Change to
Cheese - High fat types?Cheddar and other hard cheeses. Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda.
Chips/French fries Thick cut 'wedges' or oven baked chips
Chocolate Eat in moderation and buy the best quality. Substitute jelly babies or other sugar treat.
Cream Reduced fat cream, use low-fat yoghurt or evaporated skim milk.Creamed Soups Check label for fat, use clear soups.
Croissants, pastries Bagels, bread rolls, finger buns.
Custard Low fat custard
Doughnuts Crumpets, plain scones, raisin loaf.
Ice Cream Reduced fat Varieties.
Meat (beef, lamb, pork) Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince.
Muesli Bars Check label for fat, buy breakfast bars, Power bars.
Pies Reduced fat pies, use filo pastry
Potato Crisps Pretzels
Salad dressings - Mayonnaise, French Use vinegar or lemon juice
Savoury biscuits Wheat crisp bread
Sweet biscuits Plain biscuits wheat meal.
TV meals Lower fat varieties (check label for fat).
There are many ways to achieving a reduced fat diet. Here are some examples:
· If you like butter or margarine on toast, only have it on the last slice you eat.
· If you don't feel like a solid breakfast, have a fruit smoothie.
· Mix up your own cereal from two or three types and give your creation a
· If you eat lunch away from home, plan it the night before. Make sandwiches before you go to bed.
· Try some thick vegetable soup with a fresh bread roll to dip.
· Invest in a cool bag to keep your lunch fresh.
· Try oven-baked potato wedges with a salsa topping.
· Go for fresh pasta with a quick tomato and basil sauce.
· for dessert, have a piece of fresh fruit with a yoghurt topping.
· Salsa dip with pretzels
· Plain fruit loaf
· Vanilla dairy custard.
Before a workout
· Small glass of fruit juice
· Banana and Custard
· Half a slice of toast with jam.
After a workout
· Fruit/canned fruit
· Wheat Bites
· Rice cakes with honey.
· On your desk - bottle of water or glass to use at the water dispenser.
· In your desk - piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit.
· Bring a few ingredients from home to be combined at work.
· Keep some cutlery where you work.
On a Plane
· Order a special meal when you book your ticket. You'll usually get served first.
· Ask for an extra roll or two.
At the Hotel
· Take your own favourite cereal and reduced fat milk.
· Ask that the foods be removed from the snack bar. Eat your own low fat
Burger Bar - Plain grilled burger, skim milk milkshake.
Pizza Parlour - Gourmet pizza with lots of veggies, go easy on the cheese.
Kebab House - A little meat with a lot of salad.
Sandwich Bar - Salad sandwiches/Rolls.
Club - A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.
Indian - Lots of boiled rice, tikka, plain naan, dahl soup, raita.
Chinese - Lots of boiled rice, chop suey, steamed dishes, plain noodles.
Italian - Tomato-based dishes, plain bread.
Suggestions in General
· Record your food intake to identify problem areas. (Eg. Emotional eating, unwanted hunger craves, over-eating)
· Pay specific attention to the times when you over eat.
· Try to avoid severe food restriction (like fasting, low calorie dieting).
· When measuring your progress, monitor body fat levels, not weight throw the scale out.
· Aim for slow fat loss (one pound / week)
Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at [email protected] and visit his website at
What about Potassium?
Information on potassiumWhen you read about potassium and senate document report 264 you'll life should be changed forever. You're going to discover that the biggest fallacy most people aren't aware of is that if we eat a balanced diet, (the four food groups), we get all the nutrients we need to stay healthy and live a long life.
Autism and Nutritional Supplements
Unfortunately, it has been proved beyond doubt that a large percentage of the United States population suffers from nutritional deficiency. Studies show, 30% of the general population has a marginal level of Vitamin C and 15% are Vitamin C deficient.
The New Food Pyramid: Another Attempt At Providing Easy Answers
The Food Pyramid, first introduced to the US in 1992, just experienced a major overhaul. Why? Perhaps proper education about nutrition isn't as easy as picking out food from a colorful chart.
Nutrition as Attention Deficit Disorder ADHD Alternative Treatment: Help is as Close as the Kitchen
The quality of food we eat (or lack thereof) has a profound affect on Attention Deficit Disorder and ADHD. For many people, nutrition alone can effectively work as an ADHD alternative treatment.
Functional Foods Are Becoming More Popular...
Established in 1989 by Stephen DeFelice, "Foundation for Innovation in Medicine" defined "Nutraceutical", as a food, dietary suppplement, or medical food that has a medical or health benefit, including the prevention and treatment of disease. Today, it is hard to separate the definition of Nutraceuticals and Functional Foods.
Alcohol as a Key Ingredient to a Healthy Diet
Evidence suggesting that alcohol is "cardio-protective" first appeared in the literature about 30 years ago. The Framingham Heart Study [the longest running population study of heart disease which began in 1948] provided the first solid evidence of this association.
Pineapples: The Healing Fruit Of The Tropics (Includes A Recipe For Pina-Banana Orange Smoothie)
For a natural and tasty way to improve your health and boost your healing capacity, add fresh pineapple and pineapple juice to your diet. Pineapples are nutritionally packed members of the bromeliad family.
A Background to Dietary Fiber
Fiber is the part of the plant that is resistant to hydrolysis (A chemical decomposition in which a substance is split into simpler compounds by the addition or the taking up of the elements of water) by human digestive enzymes and, with the exception of lignin, fibers are complex carbohydrates. These include pectin, gums, mucilages, hemicellulose, polysaccharides cellulose, and nonpolysaccharide lignins.
Take Back Your Life 7
In parts 1-6 of this series of articles titled "Take Back Your Life", we discussed what could be considered the four wheels of the human wellness vehicle. We discussed the importance of proper cell function, the necessity of having and maintaining a balanced endocrine system, and the role of vitamins and minerals, including certain trace minerals as they relate to wellness, the value of antioxidants, the necessity of consuming plenty of enhanced water and what roles lactoferrin (Lf) and proline-rich peptide (PRP), which act to regulate and balance the immune system, play in helping to maintain a healthy body.
The Crucial Role of the Salt in Our Health
Salt is vital for our health. Right now, you have around 250 gr.
Three Steps to Preparing your Body for Summer
Summer is not too far away. It is almost time for shorts, tank tops, and bathing suits.
Sleep for Joy
Better sleep = better metabolism. I have been saying it for years - since my own experience of being stressed out, overworked and under-slept and not able to lose weight but just recently this fact is getting a good amount of press.
A Consumers Guide to Soy Terms
Although you may have heard about soy and all of its health benefits, you may not have figured out how to incorporate it into your diet, yet. There are so many products available; figuring out exactly what they are may seem overwhelming.
Fibromyalgia: How Simple Sugars Turned Fatigue into Energy
Several years ago, Marilyn M. couldn't even spell fibromyalgia.
Trade In Your Diet For A Lifestyle!
Dieting is a pain. I think basically everyone would agree that having to adhere to a rigid restriction of your free-flow eating preferences puts a bit of a damper on the whole food experience.
How to Stop Bad Breath In 4 Refreshing Steps
OK, no more excuses. Here's how to stop making everyone laugh behind your back after getting a whiff of your noxious breath.
Focus on Trans Fat
There's no doubt--carbohydrates have taken center stage in public discourse about dietary practices. You can't turn on the TV, open a newspaper or walk past the office water cooler these days without hearing a debate about this nutrient du jour.
Inflammation Pain Eased with Glyconutrients
Every person on earth has experienced pain at one time or another. Likewise, everyone has also dealt with inflammation in the body, even if they weren't aware of it.
The Tibetan and Chinese health Secret: If you read one health report a year, this should be it!
It seems as if the health of America is failing. One million Americans will die of circulatory disease this year.
4 Steps To Brain Health
New studies bring to our attention that high levels of cholesterol might make the brain cells more prone to dementia. The heart and brain are connected to long term health - many things that heart patients do are good for all of us to keep our brain healthy, too.