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Avoiding Fat For Healthier Eating
By Tony Robinson, Tue Jan 10th
While some fat in the diet is necessary, and it would be amistake to try to eliminate all fat from the diet, most peoplesimply eat too much fat. Cutting back on fat is an importantpart of creating a healthier diet and lifestyle. There are a number of good reasons for cutting back on levels ofdietary fat. Those reasons include: Lowering levels of dietary fat helps in weight lossand weight management. Fat contains twice as many calories pergram as protein and carbohydrates, so eating less fat usuallymeans consuming fewer calories.
Lowering fat has been shown to decrease the risk ofheart disease. Dietary fat, particularly saturated fat, has beenimplicated as a factor in heart disease and elevated cholesterollevels. A low fat diet may help to reduce the risk of someforms of cancer. Although this matter has not been totallysettled, there have been a number of studies which indicate thata diet low in fat can keep certain cancers at bay. And of course eating fewer high fat foods means thatyou will be able to enjoy many more low fat alternatives, suchas vegetables, fruits and whole grains. Since these types offoods tend to be nutrient rich and low calorie, they can beenjoyed guilt free. Of course cutting back on dietary fat is easier said than done,so we have compiled the list of tips for low fat healthy eatingto help you get started. In place of spreads like peanut butter and full fatcream cheese, use lower fat alternatives such as low fat creamcheese, jellies, jams, fruit spreads, apple butter, mustard, lowfat margarine, or low fat mayonnaise. Use high fat foods as an occasional treat, not as adietary staple. Use reduced fat or nonfat saladdressings whenever possible. When eating out, request the saladdressing on the side so you can compare the amount used. .Instead of butter or sour cream, top baked potatoeswith plain nonfat or low fat yogurt. Other delicious bakedpotato toppings include steamed broccoli, cottage cheese, salsa,low fat cheese
and low fat or nonfat sour cream. Get creative with seasonings to add flavor withoutadding fat or calories. Garnishes like lemon juice, herbs, salsaor green onions are great toppings for vegetables and salads.Use high fat toppings sparingly. For instance, insteadof using a tablespoon of blue cheese salad dressing, try usingonly a teaspoon. Avoid full fat dairy products whenever possible. Usingskim milk or 2% milk instead of whole milk can make a hugedifference in your daily fat intake. Likewise, low fatalternatives to ice cream, such as frozen yogurt, provide allthe flavor and none of the fat. Low fat cheeses alsoprovide a great alternative to full fat varieties. Mostvarieties of hard cheeses are available in low fat versions. Use low fat varieties of popular snacks. Ginger snaps,angel food cake, vanilla wafers, fig bars, jelly beans, hardcandy and gum drops are all excellent choices for a sweet treat. Instead of potato chips, which are very high in fat,choose pretzels, unbuttered popcorn and other healthieralternatives. In addition to choosing the right foods, the preparation of thefoods you buy is very important to keeping fat levels as low aspossible. Proper low fat food preparation starts with buying theleanest cuts of beef, pork, fish and chicken, and removing theskin and fat from chicken breasts, legs and thighs. Broiling, backing and grilling are generally the lowest fatmethods for preparing the meats and seafood you buy. Try toavoid frying foods, and if you must fry, try to use a pan thatallows the excess fat and oil to drain off easily. Healthy, low fat cooking does not have to be boring orunappetizing. There are great many excellent recipes for lowfat, healthy meals that are easy to make. The most importantthing is to be an educated consumer and shop carefully for thehealthiest produce, meat and seafood.
About the author:Tony Robinson is a Company CEO, webmaster husband and dad. Inhis busy lifestyle he has placed importance on health andfitness. Visit http://www.eat-healthily.com for good eating tipsand techniques to assist you maintain a healthy lifestyle.
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