Everyday Nutrition - Decrease fats & oils

Decrease your intake of foods high in fats and oils

For most Australians, a high-fat diet is second nature. Although our bodies need some fats and oils, our typical eating patterns well exceed these requirements.

The health disadvantages of high-fat eating include an increased risk of becoming overweight, and problems with heart disease and some cancers.

For an athlete, the most immediate problem is that a high fat intake displaces some of the energy we really need from carbohydrate foods. In a winning diet, lower-fat eating makes way for our new fuel foods. Cutting back a little on fats and oils is good for all athletes.

However, if you are also concerned with losing some body fat or keeping it off, then you should pay special attention to low-fat eating strategies.

Lower fat eating means reducing your intake of foods that are visibly fatty. Many foods hide large amounts of fats and oils, often added in cooking or preparation. These should also be targeted.

Strategies for reducing intake of fats and oils

Trim the size of the serve of 'meat' at meals. Most importantly, choose the trim cuts of beef, lamb, pork and chicken.Cut off any remaining fat or skin.
Move to low-fat and reduced fat dairy products. Yogurt, milk, fruche and custard all come in great tasting low-fat versions. Cheese can be found in reduced fat and lower-fat forms.
Use low-fat ideas in meal preparation and cooking. Cook with minimal amounts of added fats and oils: dry-fry or stir-fry in a little oil or spray, grill, roast on a rack, steam or microwave. Look at recipe books based on 'healthy cooking' for ideas.
Don't smother your food in oil, butter, greasy sauces or dressings. Try low-oil dressings or herbs and lemon juice on salads. Replace butter and margarine on sandwiches with a spread of mustard, salsa, avocado or light mayonnaise. Spice up your food with sauces and relishes that are light and tasty.
Be aware of the hidden fat inside many baked or prepared food items. These include treat foods such as cakes and biscuits. Enjoy these in small amounts.
Remember that some 'healthy' sounding foods are actually high in fat - for example some muffins, toasted mueslis or pasta recipes. Find a low-fat alternative.
Learn to read labels to identify the total fat content of food. Don’t be mislead by claims of 'low cholesterol' or low in saturated fat, many foods still have a high total oil or fat content. 'Light' is another term that is misleading, and may mean light in salt, flavour or colour rather than low in fat and calories.

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