Let us create a 3d Digital eBook for you! DigyCat.com
How to Substitute Fat in Your Everyday Diet
Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.
Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have.
Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%.
Other names for fats include? Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.
Now lets have a look at the different types of fat. There are three types of fat to found in the diet.
Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. . Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided. The following foods contain this type of fat:
Cakes, biscuits and pastries
Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood. The following foods contain this type of fat:
Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.
As pointed out before, consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat.
We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E.Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world
So Please?Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.
Choose lean meats where possible and trim visible fat and skin before cookingSelect low fat dairy products where possible
Be aware of the hidden fats in processed foods and foods high in saltChoose liquid fats over solid fats e.g. olive and canola oil over butter
Include amounts of unsaturated or 'good fats' in your diet. Sources include fish, olive and canola oil, nuts and avocado
Also try to include the good omega-3 fats daily - fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.
Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.
Current Food Change to
Cheese - High fat types?Cheddar and other hard cheeses. Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda.
Chips/French fries Thick cut 'wedges' or oven baked chips
Chocolate Eat in moderation and buy the best quality. Substitute jelly babies or other sugar treat.
Cream Reduced fat cream, use low-fat yoghurt or evaporated skim milk.Creamed Soups Check label for fat, use clear soups.
Croissants, pastries Bagels, bread rolls, finger buns.
Custard Low fat custard
Doughnuts Crumpets, plain scones, raisin loaf.
Ice Cream Reduced fat Varieties.
Meat (beef, lamb, pork) Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince.
Muesli Bars Check label for fat, buy breakfast bars, Power bars.
Pies Reduced fat pies, use filo pastry
Potato Crisps Pretzels
Salad dressings - Mayonnaise, French Use vinegar or lemon juice
Savoury biscuits Wheat crisp bread
Sweet biscuits Plain biscuits wheat meal.
TV meals Lower fat varieties (check label for fat).
There are many ways to achieving a reduced fat diet. Here are some examples:
· If you like butter or margarine on toast, only have it on the last slice you eat.
· If you don't feel like a solid breakfast, have a fruit smoothie.
· Mix up your own cereal from two or three types and give your creation a
· If you eat lunch away from home, plan it the night before. Make sandwiches before you go to bed.
· Try some thick vegetable soup with a fresh bread roll to dip.
· Invest in a cool bag to keep your lunch fresh.
· Try oven-baked potato wedges with a salsa topping.
· Go for fresh pasta with a quick tomato and basil sauce.
· for dessert, have a piece of fresh fruit with a yoghurt topping.
· Salsa dip with pretzels
· Plain fruit loaf
· Vanilla dairy custard.
Before a workout
· Small glass of fruit juice
· Banana and Custard
· Half a slice of toast with jam.
After a workout
· Fruit/canned fruit
· Wheat Bites
· Rice cakes with honey.
· On your desk - bottle of water or glass to use at the water dispenser.
· In your desk - piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit.
· Bring a few ingredients from home to be combined at work.
· Keep some cutlery where you work.
On a Plane
· Order a special meal when you book your ticket. You'll usually get served first.
· Ask for an extra roll or two.
At the Hotel
· Take your own favourite cereal and reduced fat milk.
· Ask that the foods be removed from the snack bar. Eat your own low fat
Burger Bar - Plain grilled burger, skim milk milkshake.
Pizza Parlour - Gourmet pizza with lots of veggies, go easy on the cheese.
Kebab House - A little meat with a lot of salad.
Sandwich Bar - Salad sandwiches/Rolls.
Club - A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.
Indian - Lots of boiled rice, tikka, plain naan, dahl soup, raita.
Chinese - Lots of boiled rice, chop suey, steamed dishes, plain noodles.
Italian - Tomato-based dishes, plain bread.
Suggestions in General
· Record your food intake to identify problem areas. (Eg. Emotional eating, unwanted hunger craves, over-eating)
· Pay specific attention to the times when you over eat.
· Try to avoid severe food restriction (like fasting, low calorie dieting).
· When measuring your progress, monitor body fat levels, not weight throw the scale out.
· Aim for slow fat loss (one pound / week)
Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at firstname.lastname@example.org and visit his website at
Nutrition - Google News
This RSS feed URL is deprecated, please update. New URLs can be found in the footers at https://news.google.com/news
Safely Transitioning Off Meal Replacement Plans
Meal replacements have been part of the diet landscape for decades. They have helped numerous people lose weight, and more importantly, they have helped people learn the difference between healthy and unhealthy eating choices.
Essential Fatty Acids - Americas Major Dietary Deficiency
America's major dietary deficiency - EFA a panacea for good healthToday you cannot so much turn a corner without seeing a sign on a fast food restaurant's window boasting the "Low Carb" menu. You cannot read a magazine without seeing an ad for "Adkins friendly" foods.
Minimum Health or Maximum Health? That is the Question!
Picture yourself in one of the following scenarios.You're cruising along in your new car by the ocean or in the mountains near the ski lodge, or just a leisurely drive through a beautiful forest or in the country.
Just How Dangerous Are Splenda and Artificial Sweeteners - Which Side is Spinning?
There seems to be fairly poor tracking by any formal standards once a product is approved as a food additive. Despite supposedly tracking adverse reactions, the reality has been different at the FDA.
Homeostasis and Complementary Therapies
The word 'homeostasis' is made up of two Greek words: homeo; meaning the same or similar, and stasis; meaning stable, or standing in the same place. The body's systems participate in maintaining homeostasis, keeping the body's internal environment healthy despite external environmental change.
Health Update: Have Your Chocolate and Eat It, Too!
According to the Congress of the International Society on Thrombosis & Haemostasis, a report released on August 10, 2005 elaborates how "Cocoa is the New Red Wine..
The Meat You Eat: How Corporate Farming Has Endangered Americas Food Supply
Factory FarmingThe big names in American agriculture would like you to believe that your strip steak, salmon filet, scrambled eggs and bacon came from healthy, happy animals raised on good, old-fashioned family farms. But, as more Americans are coming to realize, behind those perfectly cellophane-wrapped meats, bright white eggs and plastic milk gallons are tales so gruesome and downright shocking that it's a surprise Hollywood has yet to make it a movie about it.
Balanced Diet: Know More on Healthy and Nutritional Balanced Diet!
In this fast paced world, good nutrition may sound very simple but it is indeed really difficult to practice it. We eat too many processed foods or we tend to miss some meals.
Six Ways to Eat More Healthfully
With so much 'diet advice' around today it is little wonder if you feel somewhat confused. Whether you are wanting to lose weight, maintain your weight or help your family eat more healthfully.
Healthy Eating Habits
I read a lot about thetopics of health and especially diets. I have been experimenting withdiets since 1990 and keep journals about myobservations.
Milk Soy Protein Intolerance: A Mothers Perspective
I first learned of Milk Soy Protein Intolerance (MSPI) in the office of a pediatric gastroenterologist's office with my seven-week-old son, Max. After the first week of his life Max lost weight and was labeled "failure to thrive.
Inflammation Pain Eased with Glyconutrients
Every person on earth has experienced pain at one time or another. Likewise, everyone has also dealt with inflammation in the body, even if they weren't aware of it.
Autism and ADHD Linked to Child Vaccines
In a study review conducted by David A. Geier, B.
The Dangers of Honey
Before we get to honey we have a question from one of our readers.Pam asks:What is your opinion of Splenda?Answer:Splenda is made by chlorinating sugar (sucrose).
Six Ways Soy Benefits Your Health
Soy, and most soy-based products, are nutritional powerhouses. Soybeans are the only plant food that has all of the essential amino acids our body requires, making it a complete protein.
Maximizing Your Nutrition Dollar
Because of consumer demand, the food industry focus is on producing fruits and vegetables that ship well, not nutrient content. How food is stored and processed has an impact on nutrition.
Feeling Tired? No Pep & Zing? Tap Into Breakfast Smoothies!
I'm 40-something years old, and for 40-something years breakfast has been a pain. Some of my earliest memories are getting ready for school with my mother insisting I eat a bowl of cereal.
Like the Sun, Moon, and Earth, there are three kinds of vegetarians in existence: ovo-lacto, a vegetarian that eats vegetables, fruits, grains, legumes, seeds and nuts, as well as eggs and dairy products. Lacto, a vegetarian that eats everything the "ovo-lacto" does, except eggs.
Heart Friendly Foods
Heart disease results when plaque builds up inside the arterial walls, which causes a partial or complete obstruction of blood flow. This reduces flow of blood to heart and may result in angina.
Water and Water Filters: How Much Do You Know?
Water is a vitally important component of any valuable and useful nutrition plan. This statement is hardly earth shattering or groundbreaking and few (if any) jaws will drop at the sight of it.
DietRight.biz Domain Is For Sale - $8,500 For Enquiries eMail Us
© www.DietRight.biz 2012