The facts on fats

Our bod­ies need a lit­tle fat ev­ery day. It is an es­sen­tial part of our diet. Fats are a source of en­ergy and also serve as stored en­ergy.

Diabetes Care Guide (English) - - RETAIL NEWS -

Check la­bels for sat­u­rated and trans fat. Trans fats are found in many pro­cessed foods like crack­ers, cook­ies and snack foods. Aim for no more than 20 grams of both fats com­bined.

Be aware of hid­den fats in lun­cheon meats and sausages, nuts, chips, gravies and sauces, whole milk and cream.

Cut­ting the fat

In meat:

● Bake, broil, boil, steam, bar­be­cue or braise us­ing non-fat pan spray.

● Trim off all vis­i­ble fat on beef and pork be­fore cook­ing and re­move the skin from chicken.

On sal­ads:

● Choose light and fat-free va­ri­eties of salad dress­ing.

● Choose light or fat-free may­on­naise. Add zip to your sal­ads with herbs, vine­gars and spices.

In milk and dairy prod­ucts:

● Use skim or 1% milk.

● Eat low-fat or skim milk cheese (less than 20% but­ter fat).

● Buy fat-free yo­gurts.

● Use low-fat milk for cof­fee and tea. Avoid dairy sub­sti­tutes that con­tain co­conut or palm oil.

Aim for no more than 20g of sat­u­rated and un­sat­u­rated fats com­bined daily.

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