Almost all products contain one or another amount of fat. Oddly enough, even carrots and apples contain a little of this component. This suggests that fats are an essential nutrient. However, there are both beneficial and harmful varieties among them.
The healthy eating guidelines dictate that the amount of saturated fat should be less than 7% of the total food intake per day. That is, if you are on a 2,000-calorie diet, you should not consume more than 14 grams of saturated fat each day. To comply with this rule, you need to know which foods are high in fat in order to limit or completely eliminate them from your diet.
Red meat
Meat from large animals, especially from cows and pigs, is high in saturated fat. Despite the fact that many diets do not prohibit the consumption of meat at all, it is advisable to limit its amount in the daily menu. Pork, ground beef, steaks and ham are especially high in fat. Limiting your intake of these foods can help reduce your intake of saturated fat.
In addition, replacing red meat with other proteins can also reduce the amount of fat in food. A very good alternative can be poultry meat - chicken or turkey. If you want to eliminate meat fat from your diet entirely, eat fish, beans, or soy products.
Milk products
Dairy products also increase the amount of fat in your diet. These include cream, cheese, milk, sour cream and ice cream. In addition to the fact that consuming these foods by themselves means that you have fat in your food, you also get extra calories and cholesterol from other foods made with dairy products.
To minimize the amount of fat, include in your diet only low-fat or non-fat types of milk and products containing milk.
Mayonnaise and sauces based on it
These products are often used to prepare various dishes. In doing so, they are able to turn a diet meal (consisting of fish and vegetables) into food with a high fat content. Therefore, try not to use these ingredients during cooking, it is advisable to replace them with more healthy sauces.
In addition, many foods contain unsaturated fats that can improve blood cholesterol levels, have a positive effect on heart rate, and perform many other health-promoting functions. For the most part, they are found in foods derived from plants - vegetable oils, nuts and seeds. They are liquids under standard conditions.
In most cases, it is impossible to eliminate the presence of saturated fat in food completely, because foods that are good sources of healthy fats (olive oil, walnuts) also contain a little saturated fat. However, it is quite possible to limit their use.
