9 Easy Ways to Reduce Your Fat Intake and Prevent Chronic Disease
In the article I’m going to tell you about 9 Easy Ways to Reduce Your Fat Intake and Prevent Chronic Disease. It’s obvious that certain foods contain high contents of fat in them which build up calories in your body if consumed in large quantities. And this canÂ give forth toÂ chronic disease in your body.
To reduce your risk of chronic disease, you must pay conscious attention to the amount of fat-oriented foods that you eat daily .
The good news is that you can lower your risk of chronic disease by watching the amount of fat that you invest in your body through eating,Â and still enjoy the foods that you like most.
The dietary guidelines belowÂ will help you achieve that:
1. Eat less meat with high fat content. Avoid hot dogs, luncheon meats, sausage, and bacon. Trim off excess fat before cooking.
Eat only lean red meat and more white meat such as turkey, chicken, and fish, which have less fat. Remove the skin from poultry.
2. Eat only 2-3 eggs per week. One egg yolk contains about 220-250 milligrams of cholestrol, close to the limit of 300 milligrams per day.
Egg whites have no cholestrol and are an excellent source of high-quality protein. You may use commercially prepared egg substitutes, particularly those that are low in fat.
3. Eat fewer diary products that are high in fat. Switch from whole milk toÂ fat-free Â milk. Eat other diary products made from nonfat milk, such as yogurt and cottage cheese.
If you like cheese, switch from hard cheeses to soft cheeses, although most cheeses, except low-fat cottage cheeses, are still high in fat and calories. Some fat-free cheeses are now availabe.
4. Eat less butter, which is high in pure fats, by substituting soft margarine made from liquid oils that are monounsaturated such as corn oil.
Avoid magarine made from modified oils, which basically are metabolized like saturated fats. Eat butter and margarine sparingly. Some fat-free margarines are also available.
5. Eat fewer commercially prepared baked goods with eggs and pure or modified fats.
6. Limit your intake of fast foods. Although fast-food chains generally serve grade A foods, many of their products are high in fat. The average fast-food sandwich contains approximately 50 percent of its calories in fat.
Some fast-food restaurants do serve nutirent-dense foods, and the trend is toward lower fat items.
Wise choices such as baked fish, grilled skinless chicken, lean meat, baked potatoes, and salads can provide healthy nutrition.
7. Check food labels for main ingredients that indicate fat. Look for terms such as oil, monoglycerides, diglycerides, triglycerides, strearate, and palmitate. All of these are other names for fat, particularly saturated or pure fat.
8. Broil, bake, or microwave your foods. Limit frying. If you must use oil in your cooking, try to use monounsaturated oils such as olive or peanut oil.
9. Eat more fish. Many fish, such as sardines, salmon, tuna, and mackerel, are rich in omega-3 fatty acids. White fish such as flounder, is very low in fat calories.
In general, decrease your intake of cholestrol, total fat, and saturated fat, substituting monounsaturated, polyunsaturated, and omega-3 fatty acids for pure or modified fats.
Finally, to reduce your risk of chronic disease, you must reduce the quantity of fat that you eat daily by following the above dietary guidelines.