Here are some tips for choosing food that will help to cut down on both
total fat and saturated fat. It pays to look for lower fat alternatives and
remember to read labels carefully, for example, some artificial milk
substitutes contain as much fat as full fat milk or cream.
* If using meat choose as lean a cut as possible. Lean cuts are being
promoted in many super-markets, so look out for them. Very lean
pork and ham have a higher proportion of polyunsaturated fat than
beef and lamb.
* Choose dishes where meat is combined with vegetables, beans or
pasta – it makes a smaller amount of meat go further.
* Use skimmed or semi-skimmed milk instead of full cream type. Do
not use coffee creamers or dried skimmed milk which have
vegetable fat added. Both these products also contain saturated fat.
* Use a margarine “high in polyunsaturates” or a low fat spread
instead of butter.
* Choose a cheese which is lower in fat like Edam, Brie or cottage
cheese rather than cheddar.
* Look for low-fat alternatives to meat products like sausages and pies.
* Avoid dishes with rich, creamy sauces.
* Watch out for baked goods, cakes, biscuits and sweet and savoury
pies which all contain a lot of fat.
* Eggs – Limit whole eggs to 3 per week, because the yolk is rich in
cholesterol. You can eat as much egg white as you wish.
Remember we should also be eating more fibre-rich, starchy foods like
wholemeal bread, pasta, rice, pulses, fruit, potatoes and other vegetables.
High fibre foods are nutritious without containing concentrated calories, fat,
sugar or salt and they tend to be filling without being fattening.
CAUTION: An increase in fibre intake should be introduced
gradually. Too much fibre too quickly can result in abdominal discomfort,
flatulence and even diarrhoea, particularly if the previous diet has been low
in fibre.