Not only does eating fat make you fat, it increases your risk of diabetes, cancer, and heart disease. Following a low-fat diet protects you from many health problems and slows down aging. The United States is the 3rd fattest country in the world. Time to make some changes to save lives.
Our bodies do need fat. Fat protects insulates the body and protects the organs. Fat carries nutrients and vitamins. Fat slows digestion making us feeling fuller for a longer period of time. Fat makes food taste really good too! However, healthy aging requires a low-fat eating regime.
You do not need to eat fruits,grains and vegetables and nothing else. The secret is a healthy diet that is well-balanced.
- Limit red meat and other animals products to once or twice a week.
- Always choose the leanest meats possible.
- Cut the fat off meat products.
- Use low-fat or skim milk.
- Substitute olive oil for canola oil.
- Use chicken broth, herbs, and lemon juice to flavor your food.
- Have a fish dinner at lease twice a week. Include salmon, sardines, tuna, mackerel, and herring to get the benefits of omega-3 fatty acids.
- Increase the amount of plant foods you eat such as fruit, grains and vegetables.
- Beware of fat-free and low-sodium labeled foods. Many contain extra sugar and salt.. Limit the amount you consume.
- Foods labeled “cholesterol free” are often loaded with saturated fat which raises cholesterol.
- Choose low-fat or fat-free cheeses.
- Use beans and tofu instead of meat in casseroles, soups, and stews.
- The more solid a fat is at room temperature (butter and lard), the more saturated fat it contains.
- Avoid coconut and palm oils. They are highly saturated.
- Packaged desserts and nondairy whipped topping contain highly saturated fats.
- Whenever possible, use a nonstick skillet and cooking spray.
- Use low-fat or nonfat dairy foods to replace cream in sauces.
- Steam, poach, grill, microwave, or bake foods rather than pan-frying or saute.
- Skim the fat off of soups or stews.
- Season vegetables with herbs and spices instead of butter and sauces.
- Add flavor by using balsamic vinegar, sun-dried tomatoes, Tabasco sauce, Worcester sauce, salsa, catsup, and green chilies.
- Make your own reduced-fat dressings by using more vinegar and less oil.
- Use applesauce to replace the fat in your favorite recipes by a third.
- Vegetable steamers, pressure cookers, microwave ovens, and non-stick pots and pans are healthy cookware.
Published in: Cooking