Cutting Down Fat for Healthy Diets

No one who has more than a passing interest I their health can be unaware of the problems associated with a diet that contains too much fat. A high level of oil consumption is implicated in obesity and all that in tails coronary disease, diabetes, and even cancer. The message that we should all cut down on our diets is reinforced every time we go shopping, and it is almost impossible to walk around a supermarket without being beset on all sides by labels proclaiming low-fat this, reduced-fat that, and no-fat the other.

Cutting down the amount of fat in our diets is, of course, an effective way to lose weight, simply because it will reduce the amount of calories we consume, as well as reducing the likelihood that we will contract a serious disease. However, before we cut fat out of our lives completely, it is important to remember that we all need to include a certain amount of fat in our daily intake of food if our bodies are to function properly. Essential fatty acids are needed to built cell membranes and for other vital bodily functions. Our brain tissue, nerve sheaths, and bone marrow need fat, for example, and we all need fat to protect our vital organs, such as our liver, kidneys, and heart.

Nutritionists suggest that we should aim to cut our intake of fat 27-30 percent of our total daily calorie intake. If your average diet totals 2,000 calories, this will mean eating no more than approximately 2 ¾ ounces of fat a day. Bear in mind that most people consume about 40 percent of their daily calories in the form of fat. Remember, however that if you are being treated for any medical condition, you must discuss this with your doctor the changes you propose making in your diet before you begin a new regimen.

When you are thinking of reducing your intake of fat, it is important to know that fats can be broadly divided into saturated and unsaturated fat. Saturated fats are those that are solid at room temperature, and they are found normally in animal products, like butter and cheese, high-fat meats (sausages, pate, a fatty bacon), cakes, chocolate, potato chips, cookies, coconut, and hydrogenated (hardened) vegetable or fish oils. Unsaturated fats are healthier, but they are still fats. Your target should be a reduction to 8 percent of your daily calories in the form of saturated fats, with the remainder in unsaturated fats. These are usually liquid at room temperature and come from vegetable sources, like olive oil, peanut oil, sunflower oil, safflower oil, and corn oil. Remember though, that oil is another name for liquid fat. Using oil instead of margarine or butter to fry onions or garlic will do nothing to reduce your overall intake of fat.

Author: Kathryn Hawkins

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