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FAT
FACTS
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| Some
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
produced
by the body). Each teaspoon of fat = 4 grams of fat (36 Calories). |
| Fat
is particularly important for the normal growth and development of
children. |
| Fat
adds taste and enjoyment to food. |
| High
fat diets have been associated with higher risk of heart disease,
obesity
and some types of cancer. |
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| Fat
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. |
| Unlike
the fat on meat or poultry, much of which can be trimmed off, the
hidden
or invisible fat cannot be removed. |
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TO
CONTROL YOUR FAT INTAKE:
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Think of the major sources of fat in your diet.
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Reduce the portion size and the frequency with which you eat higher fat
foods.
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Substitute lower fat versions whenever possible.
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Balance your intake of higher and lower fat foods throughout the day or
week.
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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. |
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| The
largest source of fat is the fat we add to our foods, e.g., butter/
margarine
on toast or vegetables, cream sauces on pasta, dressings on salads,
mayonnaise,
fat used for frying etc. |
TIPS
- When making
dinner selections, watch portion sizes.
- Cook meals
by using lower fat cooking methods: bake, roast, broil, BBQ or
microwave.
- Use lower
fat mayonnaise when making sandwich fillings or for spreads on bread.
- Choose
fish canned in water vs oil.
- Choose
battered and fried products less often.
- Remove
the skin from poultry.
- Choose
light meat more often as it has less fat than dark meat.
- Choose
leaner cuts of meat from the hip or loin more often and trim off the
visible
fat.
- Serve
meat without gravy or cream sauces or use smaller amounts of gravy/
sauces.
- Try removing
the fat from gravy by chilling and skimming fat off the top.
- Check
labels of pre-packaged meats for fat content.
- Check
the labels for % M.F. or % B.F. and choose the lower fat items more
often.
- Try serving
vegetables plain or with herb seasonings instead of with butter/
margarine
or cream/ cheese sauces.
- Use tomato
sauces instead of cream or cheese sauces more often.
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