fat in the diet is necessary for the good health. Fat is a major source
of energy and essential fatty acids (fatty acids that cannot be
by the body).
Each teaspoon of fat = 4 grams of fat (36 Calories).
is particularly important for the normal growth and development of
adds taste and enjoyment to food.
fat diets have been associated with higher risk of heart disease,
and some types of cancer.
in foods can be visible, like the fat on meat or poultry, or invisible
such as the fat used in the processing or preparation of foods such as
potato chips, muffins, french fries, cakes etc.
the fat on meat or poultry, much of which can be trimmed off, the
or invisible fat cannot be removed.
CONTROL YOUR FAT INTAKE:
Think of the major sources of fat in your diet.
Reduce the portion size and the frequency with which you eat higher fat
Substitute lower fat versions whenever possible.
Balance your intake of higher and lower fat foods throughout the day or
Make one change at a time... small changes add up.
- Remember that
all foods can be enjoyed in a healthy diet. Balance is the key.
largest source of fat is the fat we add to our foods, e.g., butter/
on toast or vegetables, cream sauces on pasta, dressings on salads,
fat used for frying etc.
- When making
dinner selections, watch portion sizes.
- Cook meals
by using lower fat cooking methods: bake, roast, broil, BBQ or
- Use lower
fat mayonnaise when making sandwich fillings or for spreads on bread.
fish canned in water vs oil.
battered and fried products less often.
the skin from poultry.
light meat more often as it has less fat than dark meat.
leaner cuts of meat from the hip or loin more often and trim off the
meat without gravy or cream sauces or use smaller amounts of gravy/
- Try removing
the fat from gravy by chilling and skimming fat off the top.
labels of pre-packaged meats for fat content.
the labels for % M.F. or % B.F. and choose the lower fat items more
- Try serving
vegetables plain or with herb seasonings instead of with butter/
or cream/ cheese sauces.
- Use tomato
sauces instead of cream or cheese sauces more often.
pages are created to provide medically accurate information that is
to complement, not replace or substitute in any way the services of
physician. Any application of the recommendations set forth in the
pages is at the reader's discretion and sole risk. Before undergoing
treatment, you should consult with your doctor, who can best assess
individual needs, symptoms and treatment.