How to avoid fatty foods and build up a health living

It  is to be noted that some  fat in the diet is essential, and it would be a oversight to try to eliminate all fat from the diet, majority of people eat too much fat. Cutting back on fat is an valuable part of creating a healthier diet and lifestyle.

A number of good reasons for cutting back on levels of dietary fat are:

- Lowering levels of dietary fat helps in weight loss and weight management. Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.
- Lowering fat has been shown to reduce the risk of heart disease. Dietary fat, particularly saturated fat, has been drawn in as a factor in heart disease and high cholesterol levels.
- A low fat diet may help to lower the risk of some kinds of cancer. Although this matter has not been entirely settled, there have been a numerous studies which indicate that a diet low in fat can keep certain cancers at bay.
- Consuming a few high fat concentrated foods means that you will be able to enjoy many more low fat alternatives like  vegetables, fruits and whole grains. Thesef foods are a rich in  nutrient  and low in calorie.

It is not easy to cut down fat  so we have suggested ways for  low fat healthy eating to help you get started.

- In the place of  spreads like peanut butter and full fat cream cheese, you can use lower fat alternatives such as low fat cream cheese, jellies, jams, fruit spreads, apple butter, mustard, low fat margarine, or low fat mayonnaise.
- Use high fat foods as an occasional treat, not as a dietary staple.
- Ensure to use  reduced fat or nonfat salad dressings whenever possible. When eating out, request the salad dressing on the side so you can compare the amount used.
- .In the place of butter or sour cream, top baked potatoes with plain nonfat or low fat yogurt. Other delicious baked potato toppings include steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or nonfat sour cream.
- Get used to seasonings to add flavor without adding fat or calories. Garnishes like lemon juice, herbs, salsa or green onions are great toppings for vegetables and salads.
- Use high fat toppings sparingly. For instance, instead of using a tablespoon of blue cheese salad dressing, try using only a teaspoon.
- Shun full fat dairy products whenever possible. Using skim milk or 2% milk instead of whole milk can make a huge difference in your daily fat intake. Similarly, low fat alternatives to ice cream, such as frozen yogurt, provide all the flavor and none of the fat.
- Low fat cheeses also provide a great {option to full fat varieties. |A large varieties of hard cheeses are available in low fat versions.
- Use low fat varieties of popular snacks. Ginger snaps, angel food cake, vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all excellent choices for a sweet treat.
- In the place of potato chips, which are very high in fat, choose pretzels, unbuttered popcorn and other healthier alternatives.


Aside to choosing the right foods, the preparation of the foods you buy is very crucial to keeping fat levels as low as possible. Appropriate low fat food preparation starts with buying the leanest cuts of beef, pork, fish and chicken, and removing the skin and fat from chicken breasts, legs and thighs.

Boiling, baking and grilling are generally the lowest fat methods for preparing the meats and seafood you buy. Try to avoid frying foods, and if you must fry, try to use a pan that allows the excess fat and oil to drain off easily.

There are great many excellent recipes for low fat, healthy meals that are easy to make. The most important thing is to be an educated consumer and shop carefully for Healthy, low fat food.