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The Good & Bad Fats

The Good & Bad Fats
  • Fat Free/Low

As you would know I am the low fat queen and firmly believe that having a low fat diet balanced with moderate calories and exercise are the answers to successful weight loss and good health. I have used many techniques to reduce the fats in many of our favourite recipes such as evaporated light milk and coconut essence instead of coconut milk, using apple sauce and bi carb soda in cakes and muffins instead of butter and oil and cooking spray to cook with are but a few ideas I created many years ago whilst experimenting in the kitchen. 
Having a low fat diet is ideal for those who are interested in weightloss and good health. Having said this it is really important to make sure you get an adequate amount of fats in your diet otherwise your skin will become dry and flaky. You may also find that your hair can become brittle and break easily and another side affect of not having enough fats in your diet is being constipated. The most important thing to focus on is reducing the saturated fats in your diet. The good fats such as avocado, nuts and vegetable oils are a good inclusion to your eating regime but animal fats need to be closely monitored such as butter, hard and soft cheeses, palm and coconut oil and red meat. These all have a high percentage of saturated fat. 
One of the worst types of fats that are used in many commercial products such as biscuits is Trans Fats. The good news is that in all my recipes you have the total fat and saturated fats listed separately so you can see how amazingly low fat my recipes are. 
Here are some tips to reduce the saturated fats in your diet: 
1. Reduce or omit the amount of butter you consume or better still replace with monounsaturated or polyunsaturated margarine. 
2. Have reduced fat or skim milk instead of full fat milk. Only children under 2 need full cream milk. 
3. Fish is a great protein and very low in saturated fat so have at least 2-3 serves a week. 
4. Trim as much fat off meat as possible. Go for the heart smart choices in your supermarket. 
5. Forget dripping and lard in cooking, instead use sunflower oil for cooking and virgin olive oil for dressing 
6. Spread avocado on sandwiches instead of butter. 
7. A handful of nuts are a great way to include healthy fats into your diet. 
8. Avoid donuts, croissants and pastries, as they are very high in saturated fats. 
9. Use low fat margarines for anything that you would use butter for; and finally 
10. Read the nutritional information on products to find out what fats are being used. 
Column by Annette Sym

Annette`s cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies. 

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