Educate yourself about the different types of fats, such as saturated and trans fats, which are generally considered unhealthy. Recognise that not all fats are bad for you, as unsaturated fats, like those found in avocados and nuts, can be part of a healthy diet.
Make a list of high-fat foods commonly consumed in your diet. These may include fried foods, fast foods, processed snacks, fatty cuts of meat, and full-fat dairy products. Being aware of these foods will help you make more informed choices.
Carefully read the labels of packaged foods to identify their fat content. Look for keywords like "hydrogenated" or "partially hydrogenated oils" as indicators of trans fats. Choose products with low or no trans fats and limited saturated fat content.
Choose lean protein sources, such as skinless poultry, fish, beans, and legumes, as they are lower in fat and provide essential nutrients. Trim any visible fat from meat before cooking and choose cooking methods like grilling or baking rather than frying.
Adopt cooking methods that minimise the use of added fats. Instead of frying, try baking, grilling, steaming, or broiling. These methods can help reduce the overall fat content of your meals.
Switch to low-fat or skim versions of dairy products like milk, yoghurt, and cheese. These alternatives still provide essential nutrients while reducing your intake of saturated fats.
Fruits and vegetables are naturally low in fat and high in fibre, vitamins, and minerals. Incorporate a variety of colourful produce into your meals and snacks to add flavour, nutrition, and texture to your diet.
Experiment with healthier substitutes in recipes that call for fats like butter or oil. For example, use mashed avocado or unsweetened apple sauce as replacements for butter in baking recipes. Olive oil or canola oil can also be used sparingly for cooking and dressings.
Even if you opt for healthier fats, controlling your portion sizes is important. Fats are calorie-dense, so moderation is key. Use a food scale, measuring cup, or visual cues to understand appropriate portion sizes.
Ensure that you plan your meals and snacks in advance. This practice will help you avoid impulsive decisions and make healthier choices. Cooking at home gives you more control over the ingredients and cooking methods used.
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