How To Recognise High Fat Food

High fat food get a lot of health risks with them like high blood pressure and cholesterol. To avoid these health conditions you need to change you eating and working out habits.

You need to reduce your intake of unhealthy or saturated fat (these are the fats that become solid when kept at room temperature).

To reduce the intake of saturated fat you would require a well balanced diet. It is suggested your total fat intake should be less than 30% of the calories you consume in a day (saturated- 8-10%, polysaturated: 10% and mono saturated: 15%). You can consult the food pyramid to develop healthy eating patterns.

Some commonly eaten high fat foods are:

Tropical oils like coconut and palm oil are extremely high in the content of saturated fat.

Oils that are hydrogenated and semi- hydrogenated. These are used in junk food like doughnuts and fries.

Whole milk and dairy products, you should opt for skimmed milk instead which is widely available these days.

Some amount of fat is good for your health and fat substitutes are a healthy option, but studies reveal if we choose low calorie substitutes we might end up eating more than usual.

There are various entrees, appetizers and drinks that are high in fat, especially when they contain eggs. Eating more than an egg a day regularly can be harmful to your body.

Fatty sauces and gravies which have high amount of butter and cream and butter; besides animal fat.

Butter is rich in saturated fat as well as calories and cholesterol; the nutritional benefits of butter are zilch.

Microwave popcorn, pizzas, snacks etc. are high in fat content.

You can raise the intake of the following and avoid fat:

Fiber is filling and has less calories.

Margarine with minimal amount of trans fats.

Evaporated skimmed milk.

Cocoa powder can be used for baking and can substitute unsweetened chocolate.

Ricotta cheese can act as a substitute for cream cheese.

Mustard sauce can be used instead of other high fat sandwich spread.

No fat yogurt can be used instead of ice crème.

Chicken and Turkey instead of red meat.

Low salt flavorings.

Egg white instead of a whole egg.