Saturated Fat: 9 Easy Ways to Avoid Saturated Fat

In my last blog, I explained why some fats are good for you and are essential for a healthy, working body. Too much saturated fat, on the other hand, is bad for your health and can lead to obesity and an increased risk of diseases like heart disease and type 2 diabetes.

Saturated fat is found in processed meats like sausages and bacon, as well as cheese, butter, cream, pies, pastries, cakes and biscuits.

So here are 9 simple steps to avoiding saturated fat:

  1. Read food labels and choose options that are lower in saturated fat (shown separately to fat).
  2. Switch from cooking with butter, ghee or unhealthier oils to monounsaturated and polyunsaturated fats like cold pressed olive oil, rapeseed oil or peanut oil.
  3. Instead of deep frying or roasting, try grilling, poaching, baking or steaming food.
  4. Use meat with less visible fat on it, and trim any fat and skin before cooking.
  5. In casseroles, pastas and curries, use less meat and more vegetables, beans and/or pulses.
  6. Leave out butter or spreads when making sandwiches.
  7. Make your own salad dressing with healthy oils, lemon juice or sugar-free vinegars.
  8. Eat smaller portions of foods that are high in saturated fat. For example, stick to a matchbox sized portion of cheese (or smaller).
  9. Avoid eating snacks straight out of the box they came in. Transfer them to a smaller bowl or plate to control your portion size.

Eating natural ingredients whenever possible rather than pre-made, processed foods will reduce the risk of eating saturated fat without being aware of it.

Happy and healthy eating!


Sunshine Coast Fitness


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