Reduce Foods High in Fat to Lose Weight

One way to lose weight can be a Low Fat Diet. By reducing fat from your daily diet you can achieve a lower calorie intake than your body needs. The following tips help you to identify foods high in fat and the food pyramide shows you the recommended daily intake of different foods.

How to reduce the calorie consumption to help weight loss:

  • choose a low-fat spread rather than butter or margarine
  • use less spread on sandwiches by covering only one slice
  • use skimmed milk as much as possible and limit use of whole milk
  • for cooking try using low-fat yogurt instead of cream
  • try cottage cheese or half-fat cheese rather than ordinary hard cheese
  • rather than cream cheese try curd cheese
  • cut out crisps, chocolate, cakes, pakora, samosa, sweet pastries and biscuits as much as possible
  • eat fish more often (not from the chip shop) but fresh fish grilled or steamed as its much lower in fat
  • buy lean cuts of meats and trim off any excess fat
  • fresh chicken and turkey are low in fat but remember to remove the skin before cooking
  • use smaller portions of meat and increase portions of vegetables
  • consume more high-fibre foods such as fruits, vegetables and wholegrain breads, cereals and pasta
  • nuts and seeds are very good for nutrition but most contain high fat and calories so limit these
  • some ready-made meals can be high in fat so limit these, if you must select these try to get them with less than 5 grams of fat per100 grams
  • always read labels to identify which foods should be limited or avoided
  • recipe page for ideas on low fat cooking

Use the Food Pyramid as Guideline

The food pyramid categorizes the different food groups towards their recommended daily allowance. In the standard pyramid, the largest part and therefore base of the daily nutrition are carbohydrates such as bread, cereals, pasta and rice. Next up you’ll find vegetables and fruits. These are followed by meat, fish and dairy products. On top of the food pyramide you can find fat, oils and sweets.

We listed you serving examples to get a feeling for the recommended daily intake. You’ll find the different food groups and there entire intake for one day. In the list underneath every group you can find examples for individual servings

  • Bread, Cereals, Pasta and Rice (6-11 servings)
    • 1 slice of bread
    • 1/2 cup of rice, cooked cereal or pasta
    • 1 cup of ready-to-eat cereal
    • 5 to 6 small crackers
    • 1 flat tortilla
  • Vegetables (3-5 servings)
    • 1/2 cup vegetables, cooked or raw
    • 1 cup leafy vegetables, raw
    • 3/4 cup vegetable juice
  • Fruits (2-4 servings)
    • 1 medium apple, banana or orange
    • 1/2 grapefruit
    • a melon wedge
    • 3/4 cup juice
    • 1/2 cup berries
    • 1/2 cup chopped, cooked or canned fruit
    • 1/4 cup dried fruit
  • Meat, Fish, Eggs and Beans (2-3 servings)
    • 3 ounces of meat, poultry or fish, cooked
    • 1 egg
    • 1/2 cup beans, cooked
  • Dairy Products (2-3 servings)
    • 1 cup milk
    • 8 ounces yogurt
    • 1-1/2 ounces natural cheese
  • Fats and Sweets (sparingly)
    As it is to find on the top of the pyramid it should be the smallest percentage of your daily nutrition. Because of their high calorie content try to eat them sparingly. 

    • sweets
    • sugar
    • cream, butter and oil
    • dressings and sauces

Use fats and sweets sparingly. If you drink alcoholic beverages, do so in moderation and be aware of the calories in alcohol.

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