Dietary fat is the secret to weight control
|Recent research has shown that body fat comes mainly from the fat in the diet. The modern approach to weight control is to reduce the amount of fat we eat and ignore kilojoule counting.
Kilojoules in carbohydrates, such as breads and potatoes, are burnt off much more easily by the body and are not generally converted to fat. When you cut down on fatty foods, fill up by eating more vegetables, fruits, bread, cereals, rice and pasta.
Fats in some foods are easy to see, such as the fat on meat, fried foods and margarine. However, fat is often hidden, for example in snack foods, cakes, biscuits and chocolates.
Tummy fat is the worst
Being overweight increases your risk of heart disease, high blood pressure, diabetes, high cholesterol, arthritis, sleep apnoea and many other health problems.
However, the location of the fat is also important. Belly fat,“apple” shape, causes the greatest risk to health compared to the “pear” shape, where fat is mainly in the hips, thighs and bottom.
Measure your waist at its narrowest point with a tape measure. If it is over 94cm in men or over 80cm in women, your health is at greater risk.
Tips for reducing fat
· Use low fat cooking methods, such as microwaving, grilling, baking, steaming or boiling. Avoid fried foods.
· Choose lean cuts of meat and trim visible fat before cooking.
· Eat more fish, chicken and legumes. Remove chicken skin.
· Choose low-fat dairy foods, eg. low-fat milk, cottage cheese.
· Let soups and casseroles cool and remove the fat on top.
· Reduce cakes, biscuits, chocolates and pastries.
· Eat less fatty take-aways, such as pies, sausage rolls, pizza.
· Spread margarine or butter very thinly, or even use none.
· Reduce mayonnaise, salad dressings and creamy sauces.
Please note this information was correct at time of printing.
For up to date information, speak to your doctor.Source: Autumn 1997 Edition | Page 2
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