How To Safely Reduce Your Saturated Fat Intake

fatsThroughout the year, we are all guilty of adding a little to the unhealthy eating habits that plague us as a nation, and the holiday season only further amplifies these behaviors. We are told that it’s ok to eat whatever we want, in portions as large as we want, simply because of the time of year.

The fact of the matter is, the nation struggles daily through a variety of crises that deal with the health of the population as a whole. Obesity, heart disease and diabetes are just a few of the problems we all must face. We tend to point the finger at a number of varying causes for the poor health of the nation, and one of the causes being pointed at heavily is fat consumption.

From fast food to processed TV dinners, fat is seemingly everywhere. Now, while fat is indeed bad for us, and its consumption rate in the United States is alarmingly high, it also gets a raw deal because not all fat is created equal, contrary to popular belief. Avocados, nuts, and even delicious sweet potatoes, are just three prime examples of good fats that our bodies need in order to stay strong and healthy.

However, more foods containing saturated fats are consumed when comparing the rates of consumption between good fats and bad fats, and this is leading to the obesity issue and cognitive decline of our nation.

There are a number of drastic precautions that can be taken to rid our diets of these harmful saturated fats, but many of us would not be able to immediately switch our entire eating habits. Small steps lead to big ones, and so here are just a few simple steps that can be incorporated into anyone’s diet or daily habits, to help them decrease the amount of these harmful fats that they consume.

  • Replace thick, creamy yogurts with added sugars, with Greek yogurt. This will completely eliminate the saturated fat and not sacrifice taste, texture or flavor

  • Swap whole milk for skimmed milk in cereal, baking and for drinking

  • When cheese is called for in a recipe or a dish, decrease the amount used, and opt for a sharper cheese to give the meal more flavor. Reduced fat cheese is always the healthier option

  • Use unsaturated oils, such as vegetable, sunflower or coconut oil, in place of butters and margarines

  • Choose to slowly grill, bake or steam meat and poultry, instead of frying or roasting it; also opt for a nonstick pan so that extra fat doesn’t seep into the food.

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