Saturated fat is found in products such as butter, cakes, cream, and fatty cuts of meat, but it is also hidden in many other types of food. Eating a diet high in saturated fat can lead to high cholesterol, weight gain, high blood pressure and heart disease. Follow these 7 simple tips to reduce the amount of saturated fat in your diet.
1. Chips
Choose thick-cut chips, or steak chips, instead of thin chips or French fries. The thicker the chip, the less saturated fat you will consume. Also try to avoid crinkle-cut chips, as these absorb more fat than straight-cut chips.
2. Chicken
Avoid pre-cooked chicken, as this has usually been basted with butter or other products high in saturated fat; buy raw, un-basted chicken to cook at home. And remember to remove the skin before eating, as this contains a high amount of saturated fat.
3. Eggs
Avoid frying or scrambling eggs in oil or butter. Boil, poach, or dry-fry eggs whenever possible. When making an omelette, use a pastry brush to apply a thin film of oil or butter, rather than pouring the oil straight into the pan.
4. Bacon
Choose back bacon instead of streaky bacon, as this has a high fat content. Better still, you could choose bacon medallions or turkey rashers, which have much less fat. Grill or dry-fry bacon.
5. Milk
Switch to skimmed, or at least semi-skimmed, milk. Full-fat milk contains a large amount of saturated fat; if you tend to use a lot of milk, switching to skimmed milk will drastically reduce your fat intake.
6. Cheese
Full-fat cheese contains a high amount of saturated fat. Choose mature cheese instead of the mild varieties, as you will use less mature cheese due to the stronger flavour. Grate cheese instead of slicing it, as this also leads to using less.
7. Pizza
Choose the lower-fat toppings, such as ham and pineapple, rather than high-fat toppings, such as pepperoni and extra cheese, and opt for a thin crust pizza. If eating out, ask if there are any ‘light’ or low-fat options available.
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