Basically, fat plays a role in supporting the functioning of the body. But there are good and bad types of fat. Ideally is to continue to consume good fats and avoid bad fats. Fats that are potentially bad for the body are those that contain lots of saturated fat and trans fat.
Our body produces fat from excess calories that enter the body. There is also fat that we eat and function as a source of energy for the body, namely dietary fat. Dietary fats can come from animals and plants. Vitamins that enter the body also need fat to be digested and absorbed by the body. However, there is a downside to fat, which is high in calories which can add weight quickly if excess is consumed.
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| The Easy Way to Stay Away from Saturated Fat |
Fat is formed from two types of molecules, namely fatty acids and glycerol. It is this type and level of fatty acids that determine the impact of fat on your body. Saturated fat is a type of fat that generally comes from animals, such as poultry, red meat, and dairy products that are rich in fat. This saturated fat can increase the risk of cardiovascular disease and type 2 diabetes. This happens because of an increase in the level of "bad" cholesterol (LDL) in the blood.
While fats from plants are generally unsaturated fats, although some of them, such as palm oil also contain saturated fats. While various other types of food also contain saturated fat and unsaturated fat. Processed foods, such as sausages and pizza, are generally rich in saturated fat.
How can we get used to eating less saturated fat and more unsaturated fat? Here are some things that can be a healthy guide.
- In general, men are advised not to consume more than 30 grams of saturated fat every day. While the maximum limit for women is 20 grams. With this guide, you can check and choose foods by reading nutrition labels on food packaging.
- When going to buy meat, ask for cuts of meat with less fat. Discard the skin before processing and get rid of the fat that is still visible.
- Choose dairy products with low-fat content, such as low-fat yogurt or 1 percent fat milk.
- When cooking, measure the oil with a tablespoon before pouring it into the frying pan to control how much to use.
- Change the method of cooking from frying in lots of oil to baking, boiling or steaming.
- Add vegetables and beans to your menu and reduce meat consumption.
Specifically, you can use the following tips as a guide to updating your food choices to be healthier.
- Buffet meals: choose non-coconut milk to avoid saturated fat. Prioritize choices of vegetables, fish and chicken dishes over red meat.
- Pizza: choose pizza with healthier toppings, such as fish, shrimp, and vegetables than cheese and red meat.
- Spaghetti: use low-fat minced meat as a blend.
- French fries: cut them into a larger version and use olive oil to fry them.
- Eggs: rather than fried, better processed by boiling.
- Pasta: cheese or cream sauce has a higher saturated fat content than tomato sauce.
- Yogurt: choose low fat and low sugar levels.
- Coffee: choose regular packaging, not milk containing and large volumes.
- Snacks: instead of chocolate, donuts, or biscuits, it's better to choose fruits, nuts, and yogurt.
To stay away from saturated fats, try to always choose foods that are not processed and more whole, such as vegetables, fruits, fish, nuts and seeds, olive oil, cheese, and low-fat meat. In addition, the thing to remember is that illness does not only come from eating patterns, but also from habits such as how to deal with stress, exercise, and avoid bad habits.
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