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

high-end home cleaning Morton Grove ..
In The News:

Aigen's Element robot uses solar power and AI to provide farmers with a sustainable alternative to herbicides, working efficiently in cotton and soy fields.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Cybercriminals accessed Medicare data of more than 100,000 Americans by creating fraudulent accounts, prompting CMS to deactivate accounts and issue new Medicare cards.
China's battery swap technology from CATL lets electric vehicle owners exchange batteries in under two minutes, with plans to expand to 1,000 stations across 31 Chinese cities by 2025.
Analysts at Silent Push have uncovered a widespread scam that uses counterfeit retail websites to steal the credit card information of online shoppers.
Chrome users need to update their browsers immediately as Google addresses a critical vulnerability that hackers are actively exploiting. Additional security measures are recommended.
A study found teens glance at phones for dangerous two-second intervals while driving, using devices primarily for entertainment, texting and navigation despite crash risks.
Security researchers uncovered a flaw in Windows 11 that allows attackers to disable Secure Boot using Microsoft-signed tools, requiring manual updates to protect against bootkits.
Carnegie Mellon's noninvasive brain technology allows users to move robotic fingers by thinking about the motion, offering new possibilities for people with motor impairments.
Multi-factor authentication (MFA) adds an extra layer of protection to your accounts. Instead of relying only on a password, MFA requires you to verify your identity using two or more methods.
Scientists from Duke, Harvard, and the University of Otago have unveiled a game-changing tool called DunedinPACNI. It uses a single AI brain scan to reveal how fast a person is biologically aging.
A disturbing wave of fake agent phone scams is sweeping across the United States, catching people off guard and draining their savings.
Emojis aren't just playful add-ons; they're powerful tools for building stronger connections in our increasingly digital world.
Google has taken a major step toward the future of clean energy by partnering with Commonwealth Fusion Systems (CFS), an MIT spin-out working to build one of the world’s first commercial fusion reactors.
If you create and share art online, you might have seen messages warning that Facebook's parent company, Meta, claims the right to use or even sell anything you post, whether it's pictures, poems, or artwork.
Cybercriminals hit Qantas in a major data breach that exposed information from up to six million customers.
Having reliable, loud, and timely emergency alerts on your phone or device is important because when severe weather strikes, every second counts.
Here's how your daily brew is becoming the foundation for greener buildings.
Artificial intelligence (AI) and large language models (LLMs), such as ChatGPT, are transforming how we learn. But what does this mean for AI and learning retention?
Modern AI data centers use much more electricity than traditional cloud servers. In many cases, the existing power grid cannot keep up. One innovative solution is gaining traction: repurposed EV batteries for AI data centers.
Microsoft 365 and Outlook users are being targeted by a tactic that injects fake billing alerts directly into their calendars.
Researchers are now showing us that old smartphones as data centers could be the next big thing in sustainable tech.
Scientists have created micro-robots for sinus infection treatment that can enter the nasal cavity, eliminate bacteria directly at the source, and exit without harming surrounding tissue.
Let's examine how your data is collected in everyday life, who is buying and selling it, what happens to it afterward, and, most importantly, what you can do to protect yourself.
Researchers at the University of Sheffield in the U.K. developed small robots called "Pipebots" that can travel inside water pipes to find and potentially repair leaks, all without any excavation.

6 Power Foods For Your Heart

Heart disease remains the number one cause of death in... Read More

Must Have List Of Foods That Lower Cholesterol

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

Good Meal Sizes and Frequency

Meal sizes and frequency are very important. Over the years... Read More

The 9 Most Common Mistakes to Avoid When Reading a Food Label

NutrientsFat, Sugar, Sodium and CarbohydrateThe sections on a food label... Read More

Why You Should Eat Lentil Soup at Least Once a Week

If you're looking for a power-packed entr?e or soup to... Read More

9 Tips to Stop Food Cravings and Help You With Your Diet

Most of us are "regular" people. We don't eat the... Read More

The Virtues of Water

Did you know that much of our dry skin comes... Read More

Fiber in a Nutshell?

There are numerous diets out there that guarantee that they... Read More

(Fitness) Health Thoughts, Living on the Health Minimum Wage?

Random thoughts taken from valuable sources, what many nutrition experts... Read More

The Niacin Rush

Your face turns flush and your skin starts to itch.... Read More

5 Secrets of Reading Food Labels Revealed

Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More

4 Important Facts You Should Know About Whey Protein

Are you concerned about taking care of your body before... Read More

Body Calling: Maintaining Excellent Health

Our bodies are truly incredible machines. What makes cells healthy?... Read More

3 Important Differences Between White Bread and Whole Wheat

For any kid who grew up eating doughy, thick Wonder... Read More

Dont Allow Your Food To Control You

Food addiction isn't a problem. Pretending like you can't live... Read More

Aspartame -More Dangerous Than High Fructose Corn Syrup

It's really hard to believe that something could be worse... Read More

Understanding Amino Acids and their Importance in Diet

The importance of protein in a healthy diet is well... Read More

Hidden Poison

Did you know that there might be poison in many... Read More

Juice Sensibility

Apart from eating many of the wonderful vegetables and fruits... Read More

Death, Aging, Rejuvenation (Part 3)

AgingHow did aging appeared?If mechanism of Death was chosen by... Read More

Organic Food ? The Benefits of Natural and Organic Produce

Having spent most of my life living off of junk... Read More

Simple Food and Diet Nutrition Remedies for Your Common Health Ailments

You are what you eat is a simple, time tested... Read More

Natural Foods Defined

With so many people concerned about natural and organic foods... Read More

Best Skin Diet For Healthy Skin

"You are what you eat."Does it sound familiar? You probably... Read More

Busting the Dairy Myth ? The Truth About our Health and Dairy

Millions of people around the UK consume dairy products on... Read More

spring cleaning service Buffalo Grove ..