How to Substitute Fat in Your Everyday Diet

Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have.

Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%.

Other names for fats include? Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.

Now lets have a look at the different types of fat. There are three types of fat to found in the diet.

Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. . Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided. The following foods contain this type of fat:

Meat

Dairy

Eggs

Cakes, biscuits and pastries

Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood. The following foods contain this type of fat:

Olive Oil

Canola Oil

Peanut Oil

Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.

As pointed out before, consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat.

We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E. Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world

So Please? Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.

Choose lean meats where possible and trim visible fat and skin before cooking Select low fat dairy products where possible

Be aware of the hidden fats in processed foods and foods high in salt Choose liquid fats over solid fats e.g. olive and canola oil over butter

Include amounts of unsaturated or 'good fats' in your diet. Sources include fish, olive and canola oil, nuts and avocado

Also try to include the good omega-3 fats daily ? fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.

Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.

Current Food Change to

Cheese ? High fat types?Cheddar and other hard cheeses. Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda.

Chips/French fries Thick cut 'wedges' or oven baked chips

Chocolate Eat in moderation and buy the best quality. Substitute jelly babies or other sugar treat.

Cream Reduced fat cream, use low-fat yoghurt or evaporated skim milk. Creamed Soups Check label for fat, use clear soups.

Croissants, pastries Bagels, bread rolls, finger buns.

Custard Low fat custard

Doughnuts Crumpets, plain scones, raisin loaf.

Ice Cream Reduced fat Varieties.

Meat (beef, lamb, pork) Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince.

Muesli Bars Check label for fat, buy breakfast bars, Power bars.

Pies Reduced fat pies, use filo pastry

Potato Crisps Pretzels

Salad dressings ? Mayonnaise, French Use vinegar or lemon juice

Savoury biscuits Wheat crisp bread

Sweet biscuits Plain biscuits wheat meal.

TV meals Lower fat varieties (check label for fat).

There are many ways to achieving a reduced fat diet. Here are some examples:

Breakfast

? If you like butter or margarine on toast, only have it on the last slice you eat.

? If you don't feel like a solid breakfast, have a fruit smoothie.

? Mix up your own cereal from two or three types and give your creation a

name.

Lunch

? If you eat lunch away from home, plan it the night before. Make sandwiches before you go to bed.

? Try some thick vegetable soup with a fresh bread roll to dip.

? Invest in a cool bag to keep your lunch fresh.

Dinner

? Try oven-baked potato wedges with a salsa topping.

? Go for fresh pasta with a quick tomato and basil sauce.

? for dessert, have a piece of fresh fruit with a yoghurt topping.

Snacks

? Salsa dip with pretzels

? Plain fruit loaf

? Yoghurt

? Vanilla dairy custard.

Before a workout

? Small glass of fruit juice

? Banana and Custard

? Half a slice of toast with jam.

After a workout

? Fruit/canned fruit

? Wheat Bites

? Rice cakes with honey.

At Work

? On your desk ? bottle of water or glass to use at the water dispenser.

? In your desk ? piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit.

? Bring a few ingredients from home to be combined at work.

? Keep some cutlery where you work.

On a Plane

? Order a special meal when you book your ticket. You'll usually get served first.

? Ask for an extra roll or two.

At the Hotel

? Take your own favourite cereal and reduced fat milk.

? Ask that the foods be removed from the snack bar. Eat your own low fat

nibbles.

Take-Aways

Burger Bar ? Plain grilled burger, skim milk milkshake.

Pizza Parlour ? Gourmet pizza with lots of veggies, go easy on the cheese.

Kebab House ? A little meat with a lot of salad.

Sandwich Bar ? Salad sandwiches/Rolls.

Club ? A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.

Indian ? Lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese ? Lots of boiled rice, chop suey, steamed dishes, plain noodles.

Italian ? Tomato-based dishes, plain bread.

Suggestions in General

? Record your food intake to identify problem areas. (Eg. Emotional eating, unwanted hunger craves, over-eating)

? Pay specific attention to the times when you over eat.

? Try to avoid severe food restriction (like fasting, low calorie dieting).

? When measuring your progress, monitor body fat levels, not weight throw the scale out.

? Aim for slow fat loss (one pound / week)

Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at gary@maximumfitness.com and visit his website at

gary@maximumfitness.com

Ashley limo service .. Lockport Chicago limo O’Hare
In The News:

Kurt “CyberGuy" Knutsson: ConnectOnCall breach leaks sensitive data of 910,000+ patients.
Rising elder scams: How to recognize them and protect yourself and your loved ones. Tech expert Kurt “CyberGuy" Knutsson helps you outsmart the scammers.
There are common habits and oversights that could leave your financial information vulnerable to cybercriminals, according to Kurt the CyberGuy.
Counting calories just got easier with The Drop, the world's first automated nutrition tracker using advanced computer vision and artificial intelligence.
A virtual private network can help ensure your information remains security and your privacy remains intact. Kurt the CyberGuy explains.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Artificial intelligence-based cameras are giving air defense operators unprecedented capabilities in monitoring and protecting airspace.
Apple's iOS 18.1 Inactivity Reboot automatically reboots your iPhone if it hasn't been used or unlocked for more than three days, providing better data protection.
An inventor designed rooftop solar panels for a Tesla that draws solar energy while the car is parked, adding travel mileage without plugging in.
There are currently no laws governing what artificial intelligence can and cannot do with the information it gathers; here are 10 things to avoid telling AI chatbots to keep yourself safe.
A credit union with over 240,000 members recently revealed it was targeted by cybercriminals, resulting in a data breach that was part of a two-month attack by hackers.
Scammers have become skilled at creating convincing fake websites that can easily fool unsuspecting users. The CyberGuy offers tips to protect yourself.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
CAPTCHAs, which are used by websites to confirm whether users are people or bots, are harmless, but hackers are using them to infect PCs with malware.
Hackers recently leaked personal information of about 500,000 Americans and stole patient medical records that included lab results and insurance details.
The holiday season sees a rise in mobile shopping scams. Tech expert Kurt “CyberGuy" Knutsson helps you learn how to stay safe.
Tech expert Kurt “CyberGuy" Knutsson says a VPN enhances online banking security by encrypting data and protecting privacy.
Beware of these six sneaky holiday scams. Tech expert Kurt “CyberGuy" Knutsson gives you tips to avoid falling victim.
Tech expert Kurt “CyberGuy" Knutsson reveals how to securely back up and factory reset your Android to protect your privacy and data.
Artificial intelligence is making life easier for cybercriminals, allowing them to create elaborate scams to trick people. Kurt the Cyberguy explains how to protect yourself.
Cut through all the digital clutter and delete multiple emails from your Android simultaneously. Kurt the CyberGuy explains how it's done.
Tips to prevent your holiday decorations from being stolen
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Kurt "CyberGuy" Knutsson lays out the immediate steps you should take if your phone has been hacked and your personal information becomes vulnerable.
Fraudsters are sending people bogus invoices through PayPal as part of a sneaky scam that is going around; here's how to protect yourself from being fooled.

Personal Wellness Program

Having a personal wellness program has become a concern for... Read More

Adding to Your Level of Health is the Key

Here is a continuation of the light and darkness metaphor:... Read More

What is the Atkins Diet and How Can It Help You?

What is the Atkins diet and how can it help... Read More

How Do You Know Your Nutrition is Working for You?

Please feel free to comment, so that the article may... Read More

4 Steps To Brain Health

New studies bring to our attention that high levels of... Read More

The Danger of Curbing Hunger Artificially

Unhealthy eating is a harmful problem in America, and contrary... Read More

The Business Traveler?s Diet Problem: Staying Fit When on the Run

Despite the fact that accurate nutrition information can be accessed... Read More

Explanation of Ambrotose

There are basically four major components, or essential molecular components... Read More

Fat: The Good, The Bad, and The Ugly

When it comes to planning a healthy diet, fat is... Read More

Turning an Addictive Snack into a Complete Meal

The proliferation of fast food restaurants, convenience stores, and vending... Read More

Fruits for Summer: Summer Skin Care

Summer is the time when we sweat highly and beating... Read More

Face Check Up

Mirror, Mirror on the wall, who's the healthiest of them... Read More

Five Steps to a Healthier Heart

Step 1: Eat five to ten servings per day of... Read More

Learn About Food Nutrition Facts

Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More

Do You Know What You Are Eating?

With all the news about Splenda of late and the... Read More

Glyconutrients

What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More

Whatever Happened to the Basic Four Food Groups?

What Ever Happened to the Basic FourThe USDA was originally... Read More

Brain Foods Make You Think Differently for Back-to-school

Students might start thinking a little differently, once they learn... Read More

Why You Should Eat Healthier

Every where you look you see articles or news or... Read More

Power of Oatmeal

Come on, guys and gals. Those Trix are for kids.And... Read More

How to Grow Sprouts

Sprouts not only taste good, but they are also a... Read More

Try a Slow-Carb Habit

Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More

How To Get Fit And Slash Your Health Insurance Costs

Okay, before we start, let me explain the purpose of... Read More

Must Have List Of Foods That Lower Cholesterol

Cholesterol is present in our bodies by one of two... Read More

How Can I Uncover Hidden Sugar And Prevent Carb Creep?

Many low carb dieters fall victim to "carb creep," which... Read More

car service from Midway Arena ..