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How To Replace Saturated Fat In Food

Oct 8, 2009

Whether you are trying to lose weight, maintain a healthy body weight, or improve your overall health, it is best to minimize your daily intake of saturated fat food. Medical research has proven that diets that are too high in saturated fats can result in cardiovascular disease, as well as certain types of cancers. Replacing saturated fat in foods with monounsaturated fats and polyunsaturated fats has many health benefits in addition to weight loss and weight maintenance.

There are many ways and many diet plans to help replace saturated fats with healthier, monounsaturated fats and polyunsaturated fats. These fats are known as the healthy fats, and actually provide many health benefits.

Replacing Foods

Replacing foods in your diet which are high in saturated fats (such as red meat, butter and high-fat dairy products) with foods that are high in monounsaturated fats and polyunsaturated fats (such as fish, nuts, beans, legumes, and low-fat dairy products) is an easy and effective way to minimize saturated fats in your diet.

You can also decrease your saturated fat intake by choosing the leanest meats, and trimming off all visible fat before cooking it. Broiling meats and roasting meats, such as chicken and pork, also helps to decrease the amount of saturated fat in meals.

Avoid processed meats such as sausage, bologna, salami and hot dogs. Instead, enjoy fish cooked in healthy oils twice a week.

Cook Without Saturated Fat

You can also replace saturated fat in foods by cooking it differently. When you cook or make salad dressings, choose oils that are lowest in saturated fats, trans fats and cholesterol. Canola oil, olive oil, corn oil, safflower oil, sesame oil, sunflower oil and soybean oil all contain healthy fats and healthy amino acids. However, even the healthy oils can be high in calories, so be careful not to use too much.

Don’t let yourself be tricked by oils that seem like they would be healthy because they are low in cholesterol. Coconut oil, palm oil, and palm kernel oil are all high in saturated fats. If you must use them, use them sparingly.

Order Healthy Choices at Restaurants

More and more restaurants are offering healthy foods that are low in saturated fat, trans fat and cholesterol. When eating at restaurants, skip the fried food and red meat. Instead, order broiled, baked, grilled, steamed, poached, or roasted fish, chicken and vegetables. Ask for salad dressings that are made with olive oil and vinegar, and have gravy, sauces and dressings served on the side so you can limit the amount you eat.

If you drink milk, ask for fat-free or one percent milk instead of whole milk. And use low-fat milk instead of cream in coffee or tea. When it comes to dessert, don’t blow it! Ask for fruit or sherbet instead of high-fat cakes, pies, pastries or ice cream.

Saturated fat presents many risks to your health, therefore, avoid it as much as possible, and eat the tasty, healthy alternatives.

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