Welcome to step 2 of my “10 simple steps” series. Step 2 involves simply switching out saturated fat for healthier fats I.e. monounsaturated and polyunsaturated fats as well as keeping cholesterol intake to less than 300 mg per day (tip: cholesterol is actually not even a required or essential nutrient and is only found in animal products I.e. meats, cheeses, eggs, etc).
It is said that consuming less than 10% calories from saturated fat and choosing monounsaturated or polyunsaturated fats is associated with a lower risk of cardiovascular disease (CVD). Your risk is reduced even more if calories from saturated fat are lowered to 7% of calories.
Refer to the list below for ways to apply these tips to your everyday life:
If the recipe calls for:
butter….use soft spread (tub margarine)
Whole milk…use skim (fat free), 1%, or 2% milk
Whole evaporated milk…use evaporated skim or reduced fat milk
Regular mayo…use reduced fat mayo or low fat yogurt
Whipping cream….use imitation cream made with fat free milk
Sour cream…use 1% or fat free sour cream or plain, low fat yogurt
Cream cheese….use Neufchâtel cheese, light cream cheese, or fat free cream cheese
Whole milk cottage cheese…use reduced calorie, low fat, or fat free cheese
Eggs…use 2 egg whites per egg or 1/4 cup egg substitute per egg
Bacon or breakfast sausage….use lean Canadian bacon, turkey Bacon, or lean ham
1 lb ground beef…use 1/2 lb extra lean ground beef (at least 90% lean) p,us 14 oz can cooked lentils or beans, or at least 90% lean ground turkey or chicken
Meat or poultry…use seafood, such as salmon, tuna, trout, or tilapia
It is important to note that you don’t want to cut fats out of your diet completely. Saturated fats are still essential for the body and cutting them out completely could do your body harm in the long term.
One last tip: when making chocolate chip cookies, try switching out the chocolate for dried cranberries or dried cherries for a sweet treat without the extra fat and calories.