A basic understanding of nutrition could really help a lot of people out. Fad diets that introduce the idea that carbs are bad, or low-fat is king, are doing everyone who is trying to eat better a disservice. Eating healthier isn’t about how to reduce fat in your diet, though this can be an important part of an effort to eat better. Eating healthier is about learning how to balance your intake of foods, and that most foods have their good and bad points.
In general, the types of fat that people eat fall into two categories– unsaturated and saturated. Saturated fats are generally found in animal products such as dairy, eggs, and meat, while unsaturated fats are typically from plants and are mostly oils. A few big exceptions to these rules do exist, however. The reduction of the amount of saturated fat that you eat is a valid dietary goal, but you need a bit of unsaturated fat. It helps keep your heart healthy, and perhaps reduces certain cancer risks, as well.
Fish are the major exception to the ‘animal fat equals saturated’ equation. Fish oils and other unsaturated fats are generally good for you in modest quantities, though they can be detrimental to your overall health if you eat too much and begin to gain weight. In general, if it is a liquid at room temperature, a fat is likely unsaturated.
Replacing saturated fats like butter, cheese and meat with unsaturated fats like oils and fish are important steps to living healthier. Making a choice like having olive oil and herb pasta instead of alfredo sauce can be a great step. Eliminating high-fat salad dressings that get their fat from dairy (saturated fats) and replacing them with vinegrettes that get their fat from oils (unsaturated) is a good idea, too.
One of the good reasons to reduce the amount of fat you eat is that fats are high calorie. For the same amount of fat as protein or carbohydrate, there are more than twice as many calories. Removing fat and replacing it with an equal quantity of carbohydrate or protein will lower the calorie content of the food item.
If you choose to purchase lower fat versions of foods from the store, read the labels carefully. A lot of times, the low-fat version has replaced the fat with sugar, which may or may not decrease the calories, but probably isn’t any better for you. Eating excessive amounts of sugar has been implicated in just as many future health issues as overeating fats, including some of the same ones.
In order to reduce fat at home, you can simply remove some of it. Many baked goods will turn out almost exactly the same with one-quarter to one-third less fat than the recipe calls for. If the overall amount in the recipe is relatively small, no substitution is needed. If the amount of fat is larger, or you want to reduce it further than this, some people swear by using applesauce as a butter or oil replacement in baked items.
When making foods that are not baked items, consider using additional herbs and spices. Low fat food often tastes bland to humans, so increasing the appeal of a food with new flavors from spices and garnishes can create additional interest. Grilling, broiling, baking and sauteeing items can also increase the flavor intensity without adding the fats that other methods require.
Learn more about How to Handle a Fever During Pregnancy. Search Baboosh Baby where you can find out all about Acid Reflux While Pregnant and other health related issues.