Only a small amount of fat is needed for good health.
All fats are high in energy (calories), too much of any type of fat is bad for your health.
For a healthy heart it is important to reduce total fat to:
- Control weight gain
- Control blood cholesterol
- Reduce risk of heart disease (which causes heart attack and stroke)
Where is fat found?
Fat that you can see
Fat in and around meat, skin on chicken.
Butter, margarine and oil
Cream, sour cream, cream cheese
Lard, dripping, Kremelta, Chefade
Fat that is hidden
Whole milk, cheese, ice cream
Processed meats, salami, sausages
Pastry, quiche, croissants, pies
Fried foods, crumbed and battered food
High fat, deep fried, takeaways
Snack foods
Muesli bars, cakes, biscuits, muffins
Chocolate
Potato/corn chips, dips, pate
Other**
Avocado
Nuts and seeds
Olives
Peanut butter/ almond butter
** These are heart friendly fats (mono/polysaturated fats)
How to keep your fat intake low
Limit the use of processed meats and meat products
Sausages, luncheon sausage, salami
Tinned corned beef, fatty bacon
Pies
Use lower fat cooking methods
Use non stick pans with little or no fat or oil
Bake, steam, poach or boil
Grill or barbeque trimmed meat, use herbs and spices for seasoning
Bake fish or kebabs in foil or with baking paper, using lemon juice, stock or wine and herbs to season
Roast meat on a rack so the fat drips away
Dry roast vegetables, or use an oil spray
Let homemade soups, casseroles, and meat dishes cool and remove the settled visible fat from the top
Extend meat dishes by adding dried beans and lentils
Use low fat dairy products
Fat reduced milk, yellow, orange or lite blue top
Low fat, unsweetened or “diet-lite” yoghurt
Low fat cheese- cottage cheese, ricotta and quark
Replace high fat sauces/dressings with low fat choices
“Lite”, low fat/oil based dressings and mayonnaise
Tomato and vegetable sauces instead of creamy/cheese sauces
Grainy mustard/herb or balsamic vinegars with a dash of olive oil
Choose healthy snacks
Use wholegrain, low fat crackers
Fresh fruit and low fat/low sugar yoghurt
Whole grain breads
Change of View
Use thin spread of reduced fat spread or avocado or avoid all together
Increase amount of fruit and vegetables
Keep takeaways to once a month treat
Keep cakes/biscuits/muffins/scones/chocolate/ice cream and dessert for special occasions- occasionally.