Follow these helpful points to learn about how to eat a low fat and low cholesterol diet.
Avoid all fried foods. Instead use cooking methods such as grilling, braai/barbecue, steaming, baking, stewing, currying, poaching. Foods such as french fries, spring rolls, samosas, fried fish and fried chicken must be avoided.
Choose lean cuts of meat. Use extra lean mince. Trim off all fat and skin from meat and chicken before cooking. Fatty meats like sausages, bacon, salami, processed and luncheon meats, polony and regular mince are very high in fat and must be avoided.
Processed meat also includes unhealthy preservatives and have food safety implications.
Include fish 2-3 times a week. Omega 3 fats found in oily fish have a beneficial effect on your cholesterol profile and are anti-inflammatory. You may also consider taking a good quality omega 3 fatty acid supplement.
- Use low-fat dairy. Keep your diet low in saturated fats like butter, lard and cream.
Choose a thin spread of unhydrogenated margarine or olive oil instead of regular margarine. Avoid foods that contain trans fatty acids or trans fat which are not favorable to managing cholesterol levels.
Eggs are allowed, but they must not be fried or oily.
Avoid all fried foods. Instead use cooking methods such as grilling, braai/barbecue, steaming, baking, stewing, currying, poaching. Foods such as french fries, spring rolls, samosas, fried fish and chicken must be avoided.
Limit the amount of oil used in cooking. Invest in a non-stick frying pan and invest in an air fryer.
Opt for olive oil when cooking.
Avoid canned products canned in oil. Opt for products canned in water/brine.
Fat is hidden in foods like pastries, pies, regular cheeses, crackers, processed meats, regular popcorn and even some muesli and ‘health foods. Chocolate, fudge, caramel, toffee, most biscuits, ice cream, cakes and desserts are usually high in fat. If you have a sweet tooth, ask your Dietitian for the most suitable substitutes.
Look out for words like trans fatty acids, trans fats, hydrogenated fat, coconut oil, palm kernel oil, vegetable fat, whole milk solids and cocoa butter. These are unhealthy fats.
Avoid liver and organ meats and corned meat.
Learn to read labels for fat and keep total fat per 100g less than 10g.
Make your own salad dressing using a little olive oil, vinegar, lemon juice, pepper, crushed garlic and herbs of your choice. Shake this well and pour a little over your salads for great taste. Add a little yogurt for a variation.
