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21.11.2015
Choosing lean meats such as skinless chicken breasts, ground turkey and fish instead of fatty beef cuts and other dark meats can substantially lower the fat in your main dish. All types of added fats, such as butter, full-fat dairy, margarine, mayonnaise, cream, sour cream, oils, and salad dressings, are reduced or eliminated.
A high-fat diet, particularly of saturated and trans-fats from meat, full fat dairy and convenience foods, has been associated, not only with obesity, but also with heart disease and some types of cancer.
The plan encourages the use of foods that are naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients and fibre. There has been an explosion of foods - snack bars, biscuits, cakes, sweets and ice cream, to name a few - that are reduced in fat. There are several low- or reduced-fat versions available of the traditionally high-fat foods.
When using beef, it is best to select a tip or top cut as these are the lowest in saturated fat.


However, the problem is that they almost always contain lots of sugar instead, and sugar leads to weight gain when eaten to excess.
This is why moderate fat diets are fine, but some people will interpret this as low-fat (a much more common term) and cut out fat altogether, and this is unhealthy. Most people eat around 35-37% of calories from fat, while Government recommendations are 30%. For example, instead of using a large quantity of mild cheese such as mozzarella, try a low-fat cheddar variety with more taste per mouthful and less fat. Cover and return to oven for 30 minutes or until salmon is opaque and vegetables are tender. We need healthy fats, such as omega-3s from oily fish, and omega-6s from nuts and seeds, for immune, cardiovascular and nerve health. When experts recommend choosing foods with 5% fat they are talking about 5% of the weight of the food, so 5 grams of fat out of 100 grams of food product (and not 5% of calories).


Milk, sour cream and several other reduced-fat foods can be substituted in most recipes without altering the taste or texture. This 5% will however translate into around 25-30% of calories (because fat has more calories than other ingredients and also because some of the food weight will be water).
None of this is a problem, except that people get confused and the messages should ideally be consistent.



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