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 By now you know that too much fat - especially saturated fat - is not good for you. Your body can easily store excess calories from fat as body fat. Plus, saturated fats from animal products, such as meat and dairy foods, can clog your arteries and contribute to heart disease.
But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake. For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation - not elimination. Fat Facts
Research indicates that an excessive intake of saturated fats tends to raise blood cholesterol levels, thereby increasing risk for heart disease. Animal products - such as beef, butter, dairy products and lard - typically contain more saturated fat than do vegetable products. But some vegetable oils, such as coconut and palm oil (also known as tropical oils), contain large amounts of saturated fat. 10 Tips to Reduce Fat To help cut down on your fat intake, use the following tips when preparing foods: 1. Use evaporated skim milk instead of cream when preparing sauces or desserts. 2. Create your own nonfat salad dressing by mixing vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil. 3. Drain nonfat yogurt through a sieve or cheesecloth overnight in the refrigerator, and use in recipes that call for cream. 4. Sauté foods in chicken broth, vegetable stock, tomato juice or wine instead of frying them in oil or butter. 5. Keep olive oil in a spray bottle to a lightly coat sauté pans. 6. You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they're crisp. 7. Whip up your own French fries. Place thick potato slices on a nonstick baking pan and coat with a light spray of oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking. (For a different flavor, try this recipe with sweet potatoes). 8. To maximize flavor, toast nuts before baking with them. That way, you'll be able to use less. Or sprinkle nuts on top of a home-baked dessert instead of mixing them into the batter. 9. Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes. 10. Substitute an equal amount of applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes. Strained prunes actually enhance the chocolate flavor in brownies! (Based on Net resources) Published on 28th April 2002
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Dietary fat is found in both animal and plant foods. There are three basic classifications of fat:
(1) monounsaturated, (2) polyunsaturated and (3) saturated. Unsaturated fats - especially monounsaturated fats - are considered the "healthier" ones. Sources of unsaturated fats include nuts, seeds, vegetable oils and soft margarine products.
