Lighten Up The Fat:

Fat tastes good, but at a price:
Fats occur naturally in all food groups. Fats give food flavor; impart a creamy, smooth mouth feel, and aroma to food. Many of our favorite foods, especially meats, desserts & snacks are high in fat. Fat adds flavor but the risks of high-fat diets are excess weight, unhealthy hearts and increased risk for many diseases such as cancer (breast, colon) and diabetes. So what are we to do? Are we sentenced to a life free of all fat and fatty foods, never to eat ice cream or steak or cheesecake?


No, but there is a better way. Let’s learn more about fat and how to lighten up without sacrificing everything, especially flavor. Fat is the body’s chief storage form from energy from food. If we eat more calories than we need, the body stores the excess as fat. This is true with carbohydrate, fat, and protein calories. Fats are important for energy. Fat provides twice the energy or calories of carbohydrates or protein. Fats pad major organs & insulate the body – protects organs & bones; keeps us warm; skinny people do feel cold faster

Fat is a source of fat soluble vitamins (A, D, E & K) – these vitamins are important for health. Fats add flavor, aroma & mouth-feel to foods. Fat tastes good to many people. When we leave fat out of recipes or substitute other ingredients for the fat, the food product tastes differently. "Grandma’s Cheesecake" doesn’t taste the same without the fat. Mouth-feel means the smooth, creamy feel in the mouth. Fat gives aroma and mouth-feel to foods such as bacon, French fries, ice cream or mayonnaise that are rich sources of fat in our diets.

Fats make baked products tender – too little fat makes the crust crumbly, hard and dry, the product goes stale more quickly, too. Fats conduct heat during cooking – low fat products often take longer to bake or cook and may brown less. High fat foods can burn if not watched.

Americans need to reduce total saturated fat levels including foods that contain trans-fatty acids. Cooking methods count and deep fried foods are especially laden with saturated and Trans fatty acids. Changes in cooking procedures from frying to broiling, baking roasting and grilling can make a world of difference in total fat intake. A good rule of thumb is:

Consume 20 - 35% of total calories from fat

• 7-10% of total calories from saturated fats

• About 10-15% from monounsaturated fats

• About 10% from polyunsaturated fats

Fats & Oils

Limit or avoid:

• Butter

• Lard

• Palm, palm kernel or coconut oil

• Stick margarine

• Shortening

Best bets:

• Nonstick cooking spray

• Light margarine : whipped, tub or spray

• Olive, canola oils

Examples of Healthy Snacks:

• Fruit

• Low-fat cheese with low-fat crackers

• Raw vegetables and low-fat dip

• Cereal with low-fat milk

• Angel food cake

• Vanilla wafer, ginger snap

• Low-fat or baked chips with salsa

• Low-fat smoothies

• Pretzels or air-popped popcorn

Low-fat Cooking:

• Low-fat cooking methods - Baking, broiling, steaming, roasting, microwaving, grilling, braising, boiling, stewing, stir-frying and sautéing

• High-fat cooking methods - Frying, basting with fat, cooking in fatty sauces and gravies

More Ways to Reduce the Fat:

• Skim the fat from soups, stews & gravies (if possible) or buy lower fat varieties

• Be creative with seasonings – herbs, lemon, garlic, & spices add flavor

• Use low fat marinades to add flavor and tenderize

• Examples of low fat marinades are: Citrus Juices, Teriyaki, Light Soy Sauce, Fat Free, salad dressings and spices (dry rubs). You can also chill and skim off fat.

Make it a habit to make small changes as above & in no time you & your family will be eating healthier.