Tips for choosing the right types of fats

Recommend to others!

Limit intake of fats in your diet, but do not try to completely eliminate them.

Try to avoid foods high in saturated fat, trans fat, cholesterol _ choose foods containing unsaturated fats. Consider the following tips when choosing fat:

  • Use olive oil instead of butter in frying.
  • Replace vegetable oil with olive oil on salads. Use canola oil for baking.
  • Sprinkle chopped nuts or sunflower seeds over salads _ not pieces of ham.
  • Have snacks made of nuts not chips or crackers. Try peanut butter or other aromatic butter with celery, bananas, or rice cakes.
  • Add slices of avocado to your sandwiches, not cheese.
  • Eat meat fish (salmon, mackerel) once or twice a week, because it contains monounsaturated fats and omega-3.

Monounsaturated and polyunsaturated fats have adverse effects on blood cholesterol levels, but still you have to eat moderately all types of fat. Excess consumption of any type of fat increases the number of calories.

Fats contain 9 calories per gram, compared with 4 calories per gram of proteins and carbohydrates. Make sure also that high-fat foods would not replace the foods rich in nutrients, such as fruits, vegetables, legumes and whole grains.



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