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Low Fat Healthy Eating

While some fat in the diet is necessary, most people simply eat too much fat. 

Cutting back on fat is an important part of creating a healthier diet and 


There many reasons for cutting back on dietary fat.  These reasons include:

? Lowering levels of dietary fat helps in weight loss and weight 

        management.  Fat contains twice as many calories per gram as protein 

        and carbohydrates, so eating less fat usually means consuming fewer 


? Lowering fat has been shown to decrease the risk of heart disease.  

        Dietary fat, particularly saturated fat, has been implicated as a 

        factor in heart disease and elevated cholesterol levels.

? A low fat diet may help to reduce the risk of some forms of cancer.  

        Although this matter has not been totally settled, there have been a 

        number of studies which indicate that a diet low in fat can keep 

        certain cancers at bay.

? And of course eating fewer high fat foods means that you will be able 

        to enjoy many more low fat alternatives, such as vegetables, fruits 

        and whole grains.  Since these types of foods tend to be nutrient rich 

        and low calorie, they can be enjoyed guilt free.

Of course cutting back on dietary fat is easier said than done, so we have 

compiled the list of tips for low fat healthy eating to help you get started.

? In place of spreads like peanut butter and full fat cream cheese, use 

        lower fat alternatives such as low fat cream cheese, jellies, jams, 

        fruit spreads, apple butter, mustard, low fat margarine, or low fat 


? Use high fat foods as an occasional treat, not as a dietary staple.

? Use reduced fat or nonfat salad dressings whenever possible.  When 

        eating out, request the salad dressing on the side so you can compare 

        the amount used.

? Instead of butter or sour cream, top baked potatoes with plain nonfat 

        or low fat yogurt.  Other delicious baked potato toppings include 

        steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or 

        nonfat sour cream.

? Get creative with seasonings to add flavor without adding fat or 

        calories.  Garnishes like lemon juice, herbs, salsa or green onions are 

        great toppings for vegetables and salads.

? Use high fat toppings sparingly.  For instance, instead of using a 

        tablespoon of blue cheese salad dressing, try using only a teaspoon.

? Avoid full fat dairy products whenever possible. Using skim milk or 2% 

        milk instead of whole milk can make a huge difference in your daily fat 

        intake.  Likewise, low fat alternatives to ice cream, such as frozen 

        yogurt, provide all the flavor and none of the fat.

? Low fat cheeses also provide a great alternative to full fat varieties.  

        Most varieties of hard cheeses are available in low fat versions.

? Use low fat varieties of popular snacks.  Ginger snaps, angel food cake, 

        vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all 

        excellent choices for a sweet treat.

? Instead of potato chips, which are very high in fat, choose pretzels, 

        unbuttered popcorn and other healthier alternatives.

In addition to choosing the right foods, the preparation of the foods you buy is 

very important to keeping fat levels as low as possible.  Proper low fat food 

preparation starts with buying the leanest cuts of beef, pork, fish and chicken, 

and removing the skin and fat from chicken breasts, legs and thighs.

Broiling, backing and grilling are generally the lowest fat methods for 

preparing the meats and seafood you buy.  Try to avoid frying foods, and if you 

must fry, try to use a pan that allows the excess fat and oil to drain off easily.

Healthy, low fat cooking does not have to be boring or unappetizing.  There are 

great many excellent recipes for low fat, healthy meals that are easy to make.  

The most important thing is to be an educated consumer and shop carefully for the 

healthiest produce, meat and seafood.

Self Confidence Magazine
Self Confidence Magazine
We believe that self confidence is the most important factor in happy and fulfilling life. This is why our mission is to help billions of people who struggle with self confidence.


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