![]() Look out for "saturates" or "sat fat" on the label. Nutrition labels on the front and back of packaging can help you cut down on saturated fat. Practical tips to help you specifically cut down on saturated fat: At the shops try reduced-fat spreads, such as spreads based on olive or sunflower oils.make your meat stews and curries go further by adding vegetables and beans.choose leaner cuts of meat that are lower in fat, such as turkey breast and reduced-fat mince.trim visible fat and take the skin off meat and poultry before cooking it.measure oil with a teaspoon to control the amount you use, or use an oil spray.grill, bake, poach or steam food rather than frying or roasting.choose lower-fat or reduced-fat dairy products or dairy alternatives.compare food labels when you shop so you can choose foods that are lower in fat.To help you cut the total amount of fat in your diet: It's also recommended that people should reduce their overall fat intake and replace saturated fat with some unsaturated fat, including omega-3 fats.įind out more about the risks of eating too much fat and the different types of fat. the average woman aged 19 to 64 years should eat no more than 20g of saturated fat a day.the average man aged 19 to 64 years should eat no more than 30g of saturated fat a day.pastries, such as pies, quiches, sausage rolls and croissants.cured meats like salami, chorizo and pancetta.butter, ghee, suet, lard, coconut oil and palm oil.It is extremely high in carbs and very low in protein so best avoided by the elderly and athletes.Practical tips to help you eat less fat, including saturated fat.Įating lots of saturated fat can raise your cholesterol and increase your risk of heart disease.Rice milk is not a natural source of either calcium or vitamin D but can be fortified.Made from milled rice and water, rice milk is a good choice for those with lactose or nut allergies. Those allergic to almonds or nuts should avoid almond milk.It’s not a good source of protein and is lacking in calcium unless fortified.It contains no saturated fat or cholesterol and is a good source of vitamins A and D.One of the many almond milk benefits is that it is extremely low in calories.Made from ground almonds, almond milk is a variant that’s free from cholesterol and saturated fat. An overdose of soy isn’t recommended for those with a thyroid problem.Soy milk has zero cholesterol and is low in saturated fat – the best bet for anyone with a heart condition. ![]() It has the same amount of protein as cow’s milk but has a lower calorie content than whole milk.Soy milk is a good source of protein, potassium, vitamin A, B12 and D.Made from soybeans, this milk alternative is extremely popular with vegans and those who’re lactose intolerant. Try a lactose-free version if you’re lactose intolerant.The proteins and extra calories found in whole milk benefit infants and the elderly.Dietitians often recommend skim milk for the majority of their clients. Fat-free milk has all of the nutritional benefits that whole milk offers sans the saturated fat and calories.A cup of whole milk has 150 calories while a cup of skim milk has 80 calories.Whole milk contains 8 grams of fat per cup, 8.5% non-fat milk solids, and 88% water.Pick a variant that suits you – whole milk-toned milk or skim milk.This drink that we’ve all grown up on – the whole variety – is packed with nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamin A, D and B12, riboflavin and niacin. Make your choice prudently, keeping age and needs in mind. We give you the skinny on four types of milk. Choosing a “milk” often boils down to taste preference, which varies from person to person. Would you like whole milk or soy? Rice or almond? If you’re even more choosy, pick up imported cashew, coconut and oat versions.Įach type of milk has its advantages and disadvantages, depending on a person’s diet, health and nutritional needs. But these days there’s a wide variety available for the taking.
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