* Trim the fat off red meat and remove the skin from chicken and turkey.
* Avoid frying. grilling, microwaving, steaming or using foil to cook
fish, poultry or meat in their own juices all help to reduce fat.
* If frying cannot be avoid, dry-fry in a nonstick pan or use an oil
high in polyunsaturates.
CAUTION: Oils high in polyunsaturates should not be heated for too
long at very high temperatures or re-used several times over, as this alters
the chemical composition, reducing the beneficial effect.
* Skim off the fat from casseroles, stews and gravy.
* If the family want chips, cut them thick and drain well or use oven
chips.
With all this talk about fat, you might think that it would be best to
avoid fat altogether. But a healthy diet should contain some fat. Some
important vitamins A, D, and E – come dissolved in the fats and oils we
eat. It’s also easy to forget we do need energy (calories) from our food. The
problems arise when we take in more calories than our body can use up. The
extra energy is stored in our bodies as fat. It does not matter whether those MEN WEIGHT WITHOUT CLOTHES (ST)
ADD 6LBS IF YOU WEIGH YOURSELF IN YOUR CLOTHES
Height Average Weight Acceptable Weight Range Obese
5ft 2in 8st 11lb 8st 0lb-10st 1lb 12st 1lb
5ft 3in 9st 1lb 8st 3lb-10st 4lb 12st 5lb
5ft4in 9st 4lb 8st 6lb-10st 8lb 12st 10lb 5ft 5in 9st 7lb 8st 9lb-10st 12lb 13st 0lb
5ft 6in 9st 10lb 8st 12lb-11st 2lb 13st 5lb
5ft 7in 10st 0lb 8st 12lb-11st 7lb 13st 11lb
5ft 8in 10st 5lb 9st 6lb-11st 12lb 14st 3lb
5ft 9in 10st 9lb 9st 10lb-12st 2lb 14st 8lb
5ft 10in 10st 13lb 10st 0lb-12st 6lb 14st 13lb
5ft 11in 11st 4lb 10st 4lb-12st 11lb 15st 5lb
6ft Oin 11st 8lb 10st 8lb-13st 2lb 15st 11lb
6ft 1in 11st 12lb 10st 12lb- 13st 7lb 15st 3lb
6ft 2in 12st 3lb 11st 2lb-13st 12lb 16st 9lb
6ft 3in 12st 8lb 11st 6lb-14st 3lb 17st 1lb
6ft 4in 12st 13lb 11st 10lb- 14st 8lb 17st 7lb
WOMEN WEIGHT WITHOUT CLOTHES (ST)
ADD 4LBS IF YOU WEIGH YOURSELF IN YOUR CLOTHES
Height Average Weight Acceptable Weight Range Obese
4st 10in 7st 4lb 6st 8lb – 8st 7lb 10st 3lb
4ft 11in 7st 6lb 6st 10lb-8st 10lb 10st 6lb
5ft Oin 7st 9lb 6st 12lb-8st 13lb 10st 10lb 5ft 1in 7st 12lb 7st 1lb-9st 2lb 11st Olb
5ft 2in 8st 1lb 7st 4lb-9st 5lb 11st 3lb
5ft 3in 8st 4lb 7st 7lb-9st 8lb 11st 7lb
5ft 4in 8st 8lb 7st 7lb-9st 12lb 11st 12lb
5ft 5in 8st 11lb 7st 13lb-10st 2lb 12st 2lb
5ft6in 9st 2lb 8st 2lb-10st 6lb 12st 7lb
5ft 7in 9st 6lb 8st 6lb-10st 10lb 12st 12lb
5ft 8in 9st 10lb 8st 10lb-11st olb 13st 3lb
5ft 9in 10st olb 9st 0lb-11st 4lb 13st 8lb
5ft 10in 10st 4lb 9st 4lb-11st 9lb 14st 0lb
5ft 11in 10st 8lb 9st 8lb-12st 0lb 14st 6lb
6ft Oin 10st 12lb 9st 12lb-12st 5lb 14st 12lb
calories came from the fat, protein or carbohydrate in our food. But as fat provides
twice as many calories as the same amount of protein or carbohydrate (starch and
sugar), too much fat can easily lead to being overweight.