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Reducing or Increasing Fat


Did you know that the #1 killer here in the United States is heart disease- not cancer, diabetes or even automobile accidents, just plain clogging of the arteries. Lack of exercise and a diet of high in saturated fat foods is the reason Americans do not live longer. Most people take their health for granted until some life threatening event occurs and forces them to make a change. Reducing the fat in your diet can not only help you lose some of the excess pounds, but can also save your life. Of course, we are not saying to eliminate all the fat in your daily eating, but at least pay attention to the saturated fats sources. A moderate amount of healthy fat is needed for your body to function properly, have healthy hair and skin, and to give you energy for everyday activities.


                                                        FACTS ABOUT FAT

Healthy Fat

Some examples of healthy (monounsaturated/polyunsaturated) fats include olive oil, seeds and nuts, all natural peanut butter, avocados and flax seed oil. These are fats found mostly in plants and are essential in our diet.  We need this fat and it has health benefits. There is much controversy about how much of this healthy fat is enough and how much causes certain body types to gain weight. 

Unhealthy Fat

Majority of saturated fats comes from animal products such as butter, cheese, red meat, pork and lard used to prepare fried foods. Fried foods, whether cooked in lard or vegetable oil are still not a healthy choice. Keep in mind that you add a large amount of extra calories and/or fat to your day and in most body types this causes weight gain. But most importantly adding more unhealthy fat can lead to heart disease and stroke. 


Be aware of deceiving food labels on products marked low-fat, 98% fat-free, reduced fat, zero calories or low cholesterol. Manufacturers are misleading you into believing that these products are good for you. These foods usually adding preservatives, high sugar, hydrogenated/partially hydrogenated oils and/or artificial sweeteners. These have been linked to inflammation, heart disease and obesity and should be avoided at all costs. 

Tips to help you decrease your unhealthy fat:

1. Eat more fruits and vegetables (this gives you lots of fiber to help you feel full and so many other benefits).

2. Eat more fish and chicken. Substitute ground turkey or chicken for ground beef. Remove the skin from chicken before cooking.

3. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.

4. Bake, broil, or grill meats; avoid frying. Avoid breaded meats and vegetables.

5. Instead of sour cream, try plain greek yogurt or a blend of yogurt and cottage cheese. 

6. In recipes, use two egg whites instead of one whole egg.

7. Avoid cream and cheese sauces.

8. Limit hydrogenated fats ( Ex: shortening) and animal fats (butter, cream) if you can. Use liquid oils, particularly canola, olive, safflower, or sunflower.

9. Read the nutrition labels on all products. Many “fat-free” products are very high in carbohydrates, which can raise your triglyceride levels.

10. When eating in a restaurant, ask that the sauces and dressings be served on the side.

11. Look for hidden fat. For example, refried beans may contain lard, or packaged foods may have significant amounts of fat.

12. Try cooking with herbs, spices, lemon juice, etc., instead of butter or margarine.


For more tips on weight loss: HERE

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