Lesson 15

Life Under 30 (% Fat)

Controlling Fat in Your Diet

Adjusting your eating habits to consume less than 30% of your calories from fat is not impossible. Remember that fat in your diet is easy to control once you recognize that many foods contain hidden fat. However, just recognizing the proper foods is not enough. You must then adjust your cooking techniques to effectively control your intake of dietary fat.

Where is the Fat?

Avoiding the following high fat foods will reduce your overall dietary fat intake and get you off to a good start.
High Fat Cheese
Ice Cream
Whole Milk
Cream
Sour Cream
Non-Dairy Creamer
Cured Meats Fried Foods
Nuts and Nut Butters

Helpful Hints for Reducing Fat in Your Diet

Increase your carbohydrate intake, especially complex carbohydrates. High carbohydrate diets promote satiety, as complex carbohydrates often contain substantial amounts of fiber. Fiber creates a sense of fullness and aids in the control of hunger.
Prepare meats by baking, broiling, roasting or stewing. Use lean meats trimmed of all visible fat.
Be on the lookout for hidden fat saboteurs! For example, the potato is a complex carbohydrate and ideal for this diet at just 90 calories. If, however, you add sour cream or butter you have added calories and a lot of hidden fat!
Stop thinking of a baked potato with sour cream and start picturing a baked potato with diet margarine. Substitute mustard on your sandwiches, instead of high fat mayonnaise. Use fat free or low fat salad dressings.
Have an apple 30 minutes before dinner to help curb your appetite. Having soup as a first course prior to dinner will also help fill you up.
Use spices to enhance palatability without adding fat and calories.
Soon this diet will become second nature, and it is worth every effort for how good you will feel.

Gene C.