| Sometimes it is really very alluring to think that by | | | | 1. Skim milk. 10 cals |
| eating only from a list of low fat foods you will | | | | 2. Cottage Cheese 25 cals |
| lose weight. Sadly, the fact is that low fat foods | | | | 3. Vegetables. 4-15 cals |
| often contain SOME of calories and if you eat | | | | 4. Fruit. 6-15 cals |
| large amounts your calorie intake will still be too | | | | 5. Bread and Cereals. 70 cals |
| high and then you won't easily lose weight. | | | | 6. Sugar and Honey. 100 cals |
| nevertheless, if you presently eat foods which | | | | 7. Beer. 30 cals |
| contain lots of calories, a shift to foods which | | | | 8. Water. 0 cals |
| have low calorie content can effortlessly be filling | | | | 2. |
| yet still enable you to shed those pounds. So if | | | | Note that a slice of wholemeal bread still contains |
| you want that it's an advantage to be aware of | | | | as regards 70 calories and an orange about 60 |
| which foods are high fat (high calorie) as well | | | | calories. A cup of vegetables would have about |
| knowing the low fat foods that will be replacing | | | | around 35 calories. Sugar and honey have no |
| them. | | | | nutrients and are high in the carbohydrates and |
| Â | | | | calories. |
| There is also some other evidence to support the | | | | Â |
| view that eating a lot of low fat food has special | | | | Compare these figures with some high fat foods |
| advantages. For example studies show that | | | | (calories per oz). |
| women who eat a lot of low fat dairy foods | | | | Â |
| (such as skim milk) are 30% less likely to develop | | | | 1. Fatty meat (ie not lean), 100 cals |
| the breast cancer than women who eat few of | | | | 2. Lean meat, 70 cals |
| these foods. | | | | 3. Butter/Margarine, 220 cals |
| Â | | | | 4. Vegetable Oil, 260 cals |
| It's also vital to understand that there are | | | | 5. Cream, 105 cals |
| different types of fat and your body does require | | | | 6. Cheese, 110 cals |
| of some fat intake. Those fats which are less | | | | 7. Nuts, 160 cals |
| desirable are the saturated fats and those | | | | 8. Chocolate, 150 cals |
| trans-fatty acids, which increase the blood | | | | 2. |
| cholesterol. On the other hand, monounsaturated | | | | A useful guide is to include these in your meals at |
| fats and polyunsaturated fats really do not. | | | | least 3 vegetables and two pieces of fruit a day. |
| Â | | | | Â |
| The saturated fats are found mostly in the foods | | | | Where possible, then opt for lean meats such as |
| sourced from animals and some plants. They are | | | | chicken breast, turkey breast, and around most |
| in fact to be found in butter, coconut oil and palm | | | | fish. Pork has a higher fat content. |
| oil. | | | | Â |
| Â | | | | Whole grain foods (without syrup), such as cereal, |
| Good sources of monounsaturated fats are these | | | | are sometimes a good source of fiber. |
| olive, canola and peanut oils. Polyunsaturated fats | | | | Â |
| are those contained in the sunflower seeds, | | | | 3 servings of low fat dairy products will not only |
| sesame seeds, and corn. Monounsaturated fats | | | | supply the calcium but will help you burn off |
| can really lower the level of bad forms of | | | | calories. |
| cholesterol. | | | | Â |
| Â | | | | To enjoy a healthier, longer life it is really vital to |
| The following food groups are low in fat content. | | | | keep yourself a diet which reduces fats and |
| Calories for 1 oz portions | | | | calories, and aims for a weight correct for your |
| Â | | | | size and build, should be seriously considered. |