How Can Saturated Fat Be Reduced In The Diet

Low fat 3g of fat or less per 100g or 15g of fat per 100ml for liquids 18g of fat per 100ml for semi skimmed milk fat free 05g of fat or less per 100g or 100ml. Before you eat it take the skin off to reduce the saturated fat content.

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how can saturated fat be reduced in the diet

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Swapping out butter for olive oil is an easy way to lower the saturated fat in your diet no matter what youre cooking.

How can saturated fat be reduced in the diet. The grade of meat is based. Here are some quick tips. It will cut down on saturated fat and help maintain moisture.

When making a pie opt for just one crust either a lid or a base as pastry is high in saturated fat. Use nonfat or lower fat spreads such as jelly or jam fruit spread apple butter nonfat or reduced calorie mayonnaise nonfat margarine or mustard. Add less meat to stews and casseroles and replace with pulses and extra vegetables instead.

Go for leaner cuts such as chicken breast. Margarine has less saturated fat than butter. Substitute ground turkey or chicken for ground beef.

Use reduced fat spread instead of butter and 1 fat milk or skimmed milk instead of whole or semi skimmed milk. Eat leaner cuts of beef and pork and trim as much visible fat as possible before cooking and bake broil or grill meats. This chapter examines a.

Eat more fish and chicken. Use reduced fat or nonfat salad dressings. How to reduce saturated fat includes.

Nutrition information can be presented in different ways on the front and back of packaging. The saturated fat content of a food may be reduced by reducing the total fat content reducing the saturated fat component of the oil phase or a combination of both. This trick works great for muffins and cakes.

Remove the skin from chicken before cooking. How you prepare you meals and cook your food can help you reduce fat in your diet. More than one and a half olympic size swimming pools of saturated fat will be removed from the nations diet over the next year as part of a drive to cut the amount of saturated fat in our food.

Most foods that contain oils and fats are emulsions so it follows that emulsion technology can have an important role in maintaining the product quality while these changes to the oil phase are made. Use low fat cooking techniques like broiling grilling and stir frying rather than deep frying or pan frying in oil. Select lean cuts of meat like loin or round.

Eat more fruits and vegetables. If you eat out ask how the food is prepared before ordering and opt for broiled grilled or stir fried items. When baking consider replacing an egg or some of the margarine with applesauce instead.

Another easy way to avoid fat in your diet is using heart healthy cooking techniques. The nutrition labels on food packaging can help you cut down on total fat and saturated fat also listed as saturates or sat fat. Plus olive oil is loaded with heart healthy monounsaturated fats.

Here are some tips to help get you started on reducing the amount of fat in your diet and keep you going. High fat more than 175g of fat per 100g.

The Skinny On Fats American Heart Association