No doubt you know by now that dietary fat should be kept to a minimum and manageable level. Of course you should have some fat in your diet and it is necessary to a certain extent, but most people today eat too much fat too often. Dietary fat does play a necessary part in the body’s functions; it absorbs certain vitamins like A, D, E and K. These vitamins, after ingestion, are actually stored in the body’s fat deposits and tissue and so dietary fat helps in this absorption process.
But too much fat in the diet is very damaging. It leads to high cholesterol levels in the blood, a risk for heart disease, and may even be linked to some forms of cancer. If you can have less fat in your diet, especially those called saturated and trans fats, this will help you to eat healthier overall.
So food that are high in fat should be seen as occasional treats, not as a part of the diet’s foundation. As an example, most meats are high in fat so you need to choose leaner cuts when possible and then to trim excess amounts of fat from items like steak and roast beef.
Remember too that fat is very high in calories; it typically contains about twice the number of calories by weight and portion size than other dietary elements such as protein or carbohydrates. Most recommend that dietary fat should be limited to some 30% of your total daily calories, even less in some cases. If you cut back on the amount of fat in your diet you’re also cutting back on the number of calories as well. So this means you can lose weight and maintain a healthy weight when you control your fat intake.
Not all fats are created equal; there are saturated fats and unsaturated fats. Unsaturated fats are then monounsaturated and polyunsaturated. Typically you should consider unsaturated fats as being healthier than saturated fats; the latter can raise your cholesterol and do other damage to your system not done by unsaturated fats. If you cut back on your saturated fats you can greatly reduce your cholesterol levels in the blood and protect yourself from many potential health problems.
Dairy products are the main source of saturated fats today; this includes milk and eggs. Meat is also another common source. Baked good are also typically full of saturated fats. These are added to keep them moist through the baking process.
You can of course cook with oil but it’s good to choose the healthiest options for you. These would include olive oil and canola oil as they are unsaturated fats. You can even include what are called good fats in your diet. Omega-3 fish oils are very good for the body and provide these good fats. They protect the heart and circulatory system overall and can even lower cholesterol levels in the blood!
Here are some tips you can consider to keep fat to a minimum in the body:
- Use very little oil in cooking when possible.
- Remember that foods high in saturated fats should be a rare treat, not something you have ever day.
- Read nutritional labels on all packaged foods. You can find not just calorie counts but also fat grams in those foods as well.
- Remember to fill up on foods that are low in fat like fruits and vegetables and of course whole grains.
- When you have the option for low fat foods, opt for those. This means skim milk or reduced fat milk, reduced fat dairy products, reduced fat baked goods, and items like these.
- Remember that you can opt for lean meats and proteins and also can trim fat from meats as well.
It might be difficult to make these changes in your diet but remember why you want to do this. Not many other changes to your diet can help you as much as cutting down on the fat can. And remember that a few small changes in your diet can mean big changes in your fitness and your health levels.
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what does a healthy diet consist of?
I am not trying to lose weight however I know it comes along with eating healthy. I am 19 years of age and I don’t suffer from weight issues however, I feel low in energy through out the day. Please, if you have any recommendations or awesome tips concerning healthy diets, it would help greatly!
Fresh Fruits and vegetables about a 4 ounce serving of meat a day and some Fruit Juice
Healthy Diet Tips : Snack Foods to Avoid During Dieting
