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. Its 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. 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.

Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood. 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. Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.

Include amounts of unsaturated or ‘good fats in your diet. 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.

Cheese – High fat types…Cheddar and other hard cheeses.Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda. ChocolateEat in moderation and buy the best quality. Substitute jelly babies or other sugar treat. CreamReduced fat cream, use low-fat yoghurt or evaporated skim milk. Creamed SoupsCheck label for fat, use clear soups. Croissants, pastriesBagels, bread rolls, finger buns.

DoughnutsCrumpets, plain scones, raisin loaf. Ice CreamReduced fat Varieties. Meat (beef, lamb, pork)Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince. Muesli BarsCheck label for fat, buy breakfast bars, Power bars. Sweet biscuitsPlain biscuits wheat meal. TV mealsLower fat varieties (check label for fat). There are many ways to achieving a reduced fat diet.

·If you like butter or margarine on toast, only have it on the last slice you eat. ·If you dont feel like a solid breakfast, have a fruit smoothie. ·If you eat lunch away from home, plan it the night before. ·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. ·Half a slice of toast with jam. ·Rice cakes with honey. ·On your desk – bottle of water or glass to use at the water dispenser.

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