Virtually all products have in their compositionOr other amount of fat. Ironically, even carrots and apples contain little of this component. This suggests that fats are an important element of nutrition. However, among them there are both useful and harmful varieties.
The rules of healthy eating say thatThe amount of saturated fat should be less than 7% of the total food intake per day. That is, if you follow a 2000-calorie diet, you should not consume more than 14 grams of saturated fat every day. In order to comply with this rule, it is necessary to know which foods contain a lot of fat, in order to limit or completely exclude them from their diet.
Meat of large animals, especially cows and pigs,High in saturated fat. Despite the fact that many diets do not prohibit the consumption of meat in general, it is desirable to limit its quantity in the daily menu. Especially a lot of fat is contained in pork, ground beef, steaks and ham. Limiting the use of these foods can help reduce the intake of saturated fats.
In addition, the replacement of red meat with other proteinsCan also reduce the amount of fat in food. A very good alternative can be poultry meat - chicken or turkey. If you want to exclude meat fat from the diet completely, eat fish, beans or soy products.
Dairy products also increase the amount ofFats in your diet. Such products include cream, cheese, milk, sour cream and ice cream. In addition to the fact that the consumption of these products themselves means the presence of fat in your food, you also get extra calories and cholesterol and from other dishes cooked using dairy products.
To minimize the amount of fat, include in your diet only low-fat or low-fat milk and products with its content.
Mayonnaise and sauces based on it
These products are often used for cookingVarious dishes. At the same time, they are able to turn a diet dish (consisting of fish and vegetables) into foods with a high fat content. Therefore, try not to use these ingredients during cooking, it is advisable to replace them with more useful sauces.
In addition, many products contain unsaturatedFats that can improve the level of cholesterol in the blood, have a positive effect on the heart rate and perform a large number of other functions that have a positive effect on health. In their majority, they are contained in food derived from plants - vegetable oils, nuts and seeds. They are liquids under standard conditions.
In most cases, it is impossible to eliminateThe presence of saturated fats in the food completely, because the foods that are good sources of healthy fats (olive oil, walnuts) also contain a little saturated fats. However, to limit their use is quite possible.