Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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:

Meat

Dairy

Eggs

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:

Olive Oil

Canola Oil

Peanut Oil

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:

Breakfast

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

name.

Lunch

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.

Dinner

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.

Snacks

Salsa dip with pretzels

Plain fruit loaf

Yoghurt

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.

At Work

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

nibbles.

Take-Aways

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 gary@maximumfitness.com and visit his website at

http://www.maximumfitness.com.


MORE RESOURCES:

Juvenile lockup increases portion size and nutrition of meals
KSN-TV
TOPEKA, Kansas (AP) – Shawnee County is feeding its juvenile inmates more after finding behavior improves when portion sizes increase. The Topeka Capital-Journal reports that in July the corrections department tried out doubling the portion size of the ...

and more »


Nutrition, exercise crucial at any age
Jackson Clarion Ledger
A study in The Journal of Nutrition shows that including a moderate amount of protein at three meals throughout the day provides many health benefits, such as supporting healthy aging and weight management by minimizing muscle loss and aiding in satiety.



Spending cuts to education and nutrition will hurt kids
CNNMoney
Meanwhile, spending on most other child-centric categories -- such as education and nutrition -- will fall. Spending on K-12 education, for instance, will decline from $43 billion in 2013 to $38 billion in 2024. That's due in large part to the forced ...

and more »


Siouxland school lunches and elderly nutrition for the week of Sept. 21
Sioux City Journal
Persons 60 years of age and older and their spouses may participate in the elderly nutrition program in Siouxland. In Sioux City, meals are served Tuesday-Friday at Riverside Lutheran Church, 1817 Riverside Blvd.; on Monday at Riverside Gardens' ...

and more »


Herbalife is Official Nutrition Sponsor of the 2014 YMCA Stair Climb forLos ...
MarketWatch
LOS ANGELES, Sep 19, 2014 (BUSINESS WIRE) -- Herbalife HLF, -1.82% a leading global nutrition company, has announced that it will once again be the Official Nutrition Sponsor of the 2014 YMCA Stair Climb for Los Angeles. This is the 21st year of the ...

and more »


Nutrition for the Elderly
New York Times
Good nutrition for older adults is crucial to maintaining their health and independence and improving recovery time from illnesses and injuries. How older adults get their nutrition varies widely. Some older adults, like those profiled in your article ...



8 Food Myths I Learned at Nutrition School
Huffington Post Canada
Whereas I was warned in nutrition school of the perils of fat, now fat seems to be the angel and sugar is the devil. That's why between classes, I would grab a bag of Rold Gold pretzels or a Rice Krispies treat, and I would always put fat-free ...



Lindenhurst Chiropractor Launches Nutrition Website
GlobeNewswire (press release)
LINDENHURST, Ill., Sept. 21, 2014 (GLOBE NEWSWIRE) -- A Lindenhurst chiropractor has announced the launch of a nutrition website to complement his suite of natural healing services. According to Dr. Mark Freund, DC of Natural Care Chiropractic, the ...
Frankfort Chiropractor Explains Link Between Nutrition and Chronic Health ...Virtual-Strategy Magazine (press release)

all 2 news articles »


Reuters

US nutrition program for mothers, infants sees falling demand
Reuters
The Special Supplemental Nutrition Program for Women, Infants and Children, known as WIC, has seen a sharp drop in participation since 2010, unlike food stamps and other anti-poverty programs that ballooned during the 2007-9 recession and the ...
Government Nutrition Program's Problems Driving Some Low-Income Women ...Huffington Post
Smaller stores charging more for WIC foodsFood Business News (registration)

all 18 news articles »


Simplified school lunches retain taste and nutrition
AberdeenNews.com
Not everyone agreed on all the healthy food options. Carmen Huber, 8, top left, gave a thumbs down to hummus and vegetables as a school lunch option, while Cedrick Totton, 8, far right, gave a thumbs up to everything on the menu. Huber, Totton and ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.