Low Fat Eating

Healthy eating means that you can enjoy all of your favourite foods and get in shape at the same time. This guide will give you all of the information that you need to ensure that you are eating both the right amount and type of fat to sustain a healthy lifestyle. Our carefully selected recipes will show you that you can enjoy nutritious, filling, well balanced meals that are full in flavour but low in fat.

Reducing Your Fat Intake
Reducing the fat content in your diet is a very easy and straight forward process. Not only do supermarkets provide a wide variety of healthy low fat alternatives to full fat ingredients, such as reduced fat dairy products , but the variety of fresh fruit and vegetables on offer provide excellent sources of vitamins and minerals and helps to ensure you get your five a day. One of the easiest and quickest ways to reduce the amount of fat you intake is to switch from full fat milk, cheese and dairy products to their low fat alternatives. For example one litre of full fat milk contains around 34 grams of fat compared to just 3.1 grams in a litre of skimmed milk which also has all of the nutritional benefits of whole milk.

When is Fat bad?
Fat is bad when we consume a high level of it in our diet. If this trend is continued it can lead to an individual developing coronary disease, diabetes and even cancer and of course it can lead to obesity.  It’s important to recognise however that high fat diet related illnesses are not limited to those who are overweight.

Nutritionists recommend that we should limit our fat intake to between 27-30 per cent of our total daily calorie intake. Therefore if your average daily calorie intake is 2000, this will mean eating no more than 75 grams of fat per day. As an indication of the problem faced the average person now consumes around 40 per cent of their calories from fat. You should always consult your family doctor if you are being treated for any medical condition before beginning a new diet regime.

Different Types of Fat.
All fats are made up of a combination of fatty acids and glycerol. Fat consists of a chain of carbon atoms linked to hydrogen atoms. The way these atoms are linked determines whether they are saturated or unsaturated fats, and consequently if they should be avoided or not.

Saturated Fats.
Saturated fats are very easy to recognise as they are solid at room temperature and are mainly found in animal products , such as meat and dairy foods, although some vegetable oils such as palm and coconut oil do contain them.
The reason that these fats are bad for our health is that our body has difficulty processing them, and, as a result, it tends to store them. They also increase cholesterol levels in the bloodstream, which in turn can increase the risk of heart disease. It is therefore very important to reduce the level of saturated fats in the diet. They should make up no more than 30 per cent of your total fat intake.

Unsaturated Fats.
Unsaturated fats are normally liquid or soft at room temperature and are thought to reduce the levels of cholesterol in the bloodstream. There are two types of unsaturated fats, monounsaturated and polyunsaturated. The former are mainly found in vegetables, but they also occur in most oily fish, such as mackerel and sardines. The later are only found in oily fish and seed oils.

Cooking Methods.
The way we cook our food is one of the most important factors in ensuring a healthy, low fat diet. In general steaming is the best method of cooking vegetables as it preserves their goodness and ensures that a high percentage of the vitamins and minerals survive the cooking process. Boiling can, for example, destroy up to three quarters of the vitamin C present in green vegetables. This guide will help you choose the healthiest way to cook your dish, while maintaining optimum flavour and colour.

Frying.
This is the most fat rich method of cooking. Yet, surprisingly, deep-frying the food absorbed less fat than shallow-frying. To cut down on fat intake , buy a good quality, non-stick frying pan as you will need less fat, and use a vegetable oil high in polyunsaturates. Another recommended method is to stir-fry, as you require little oil as the food is cooked quickly and over a high heat.

Grilling.
This is a great alternative to frying and lets you produce a crisp, golden coating whilst keeping food tender and moist. Ingredients with a delicate texture and which can easily dry out, such as white fish or chicken breasts will require brushing with oil. Always cook on a track where possible to allow any excess fat to drain away.

Poaching.
This is ideal for foods with a delicate texture and subtle flavour, such as chicken and fish, and its fat free. To add extra flavour to your ingredients try poaching them in flavoured stocks and broths. Adding white wine and herbs to the poaching liquor will impart even more flavour.

Steaming.
This is also fat free and is becoming an increasingly popular method of cooking meat, fish, vegetables and chicken. Ingredients keep their colour, flavour and texture, with fewer nutrients being leached out than with other methods. An additional benefit of cooking meats this way as excess fat melts and drips into the cooking liquid which is disposed of after cooking.

Braising and Stewing.
Slow cooking techniques produce succulent dishes that are especially welcome in the cold winter months. Trim all visible fat from meat and always remove the skin from chicken as this contains the majority of the fat.

Roasting.
Fat is an integral part of this cooking technique and without it meat or fish would dry out. Try standing meat on a rack over a roasting tray so that the fat drains off. Do not use the meat juices for the gravy.

Baking.
Many dishes are fat free. Foil wrapped parcels of meat and fish are always delicious. Add fruit juice, wine herbs and spices to enhance the natural flavour and make your low fat meal even more enjoyable.

Microwave.
Food cooked in this way rarely requires additional fat.