REDUCE THE INTAKE OF SATURATED FATS
In order to have a sound body and a sound mind, it is apparent to have fats in
our diet. Presence of fat in our daily meal is essential as its deficiency alters the hormone
levels negatively in our body. It also helps in protecting some sensitive parts of our body and
maintains the warmth in the system. But Fats should make up only 10 to 25 percent of the calories
in our diet. Also excess consumption of fat leads to many diet related human disorders like
Coronary Heart Disease (CHD), cancer of the colon, obesity, etc.
Types of Fats
There are mainly two types of fats
1. UNSATURATED FAT
These are primarily derived from vegetable oils (sunflower,
safflower, corn, sesame, soya bean), nuts and seeds. It is recommended that about 30 percent of our daily
caloric intake can consist of unsaturated fats.
2. SATURATED FAT
Saturated fat is the fat that consists of triglycerides containing only saturated fatty acid radicals.
These are found predominantly in cheese, butter, coconut oil, palm oil and meat. Saturated fats impede our
arteries and raise the LDL (bad) cholesterol levels. Hence consumption of saturated fats increases the blood
cholesterol, increasing the chances of heart diseases.
Nutrition Labels to Work
out the Fat Content
All the packed foods have nutrition label which shows its fat content. Usually the label gives the number of grams
(g) of fat per 100g of that food. Some foods even show the amount of saturated fat content. This quick guide helps
you to work out whether a food is high or low in fat.
High Fat - > 20g of fat per 100g
Low Fat -
< 3g of fat per 100g
High Saturated Fat
- > 5g per 100g
Low Saturated Fat
- < 1.5g per 100g
Any food which has the content in between these values is termed as medium fat level.
Reducing the Fat in Diet
The distribution of fat in our body is highly beyond our control. The only thing that lies in our
hand is the level of overall body fat. If we maintain the overall body fat at a lower level, then there will
not be any fat deposits in our body. This avoids the unnecessary fat accumulation in belly and other areas. A
balanced diet should be in such a way that the percentage of food that contains saturated fat must be less
than that of unsaturated fat. The intake of unsaturated fat against the saturated fat decreases the blood
Reduce Saturated Fat
· White meat is lower in fat than red meat.
· Remove the skin and fatty bits before cooking the meat.
· Grill the meat instead of frying.
· Use cottage cheese which is lower in fat than hard cheeses.
· Consume skimmed or semi-skimmed milk.
· Biscuits and cakes should be replaced with snacks containing polyunsaturated fat such as nuts and
· Plain scones and fruit loaf contains less fat than pastries and cakes.
· Usage of tomato-based sauces should be increase and the creamy ones should be decreased.
· Use low-fat yogurt instead of cream.
· Use nonstick sprays and nonstick pans to eliminate oil for frying.
· Drink green tea or ginger tea as ginger is very effective in burning excessive fat in our body and
it also increases the metabolism.
Weight Loss Community - Personal Support
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