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.
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
● 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.
● 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.