Eat with less fats to reduce heart disease and keep the body healthy.
Choose a low or reduced fat spread rather than butter, hard margarine, or ordinary soft margarine.
Preferably choose one that is labeled “high in polyunsaturates” or
high in “monounsaturates”. If you are having margarine, try to spread
it thinly so you will get a small amount of fats on it.
Try half-fat hard cheese or cottage cheese instead of full fat hard cheese.
Use semi-skimmed or skimmed milk rather than whole milk.
Both have just as much calcium and protein as whole milk but much less
fat. A whole milk contains 22grams of fat per pint, while semi-skimmed
has 9grams and skimmed with 0.6 grams of fat per pint. For children
under two years old a whole milk is advisable , while older kids can
drink low-fat or skim milk.
Make salad dressings with natural yoghurt, herbs, spices, tomato
juice, vinegar or lemon juice rather than mayonnaise or salad cream.
Grill, microwave, steam or bake fish with a little or no added fat, rather than frying.
If you do fry, use a non-stick pan and you may not need an oil at all.
When it comes to roasting, “dry roast” without added fat and use a
trivet so that the fat can drain off.
Meat products such as beefburgers, and sausages are very fatty. Do not eat them often and when you do, choose with marked “low fat” and grill them.
When stir-frying, it is best to use a steep-sided round-bottomed pan like a wok. This will allow you to fry with such a small amount of oil.
Oily fish helps reduce risk of heart disease, it
helps the blood not to clot. It contains the essential polyunsaturated
fatty acids or the omega-3-fatty acids. Try to eat at least two
portions of fish every week. Examples with oily fish are
salmon,mackerel,trout,sardines,pilchards,and fresh tuna.
Benefits of Omega-3. These are polyunsaturated fats
found in fish low in mercury such as salmon, shrimp, canned light tuna,
and anchovies. This is also from lots of leafy green vegetables, nuts,
beans and vegetable oils such as canola, soy and flaxseed in the diet.
Read food labels. Repacked foods must contain the
following : name of the food, list of ingredients in descending order of
weight, weight, how long it can be kept and how to store it, name and
address of the maker, packer or seller. It may also includes the place
of origin. Many manufacturers use labels or symbols to identify foods
which are “low in fat”, or “high in fibre” among others. With no
legislation controlling the meaning of claims, meaning may differ on
different foods. Remember to choose good nutrition value by checking