How to Avoid Saturated Fat Day by Day

Dr, Donna Restivo

Posted on August 04 2017

Saturated fats have a way of finding their way into our diets, even when we’re actively trying to avoid them. Fatty meats, dairy, palm oil, and coconut oil all contain saturated fats, not to mention butter and even some carbohydrates. And while you don’t have to give up these foods completely on a natural weight loss diet, you can learn how to avoid saturated fat each day by making better choices at the grocery store and at the table.

 

Freshen Up Your Breakfast

There’s nothing like the smell of fresh bacon, but starting every day with it means you’re ingesting a lot of saturated fat before you’ve even left the door. You don’t have to give up fatty foods entirely, but you don’t have to make them a regular part of your day, either.

If you’re trying to figure out how to avoid saturated fats in your breakfast, start at the grocery store. Instead of buying a large package of bacon, by smaller amounts and save them for Saturday morning. Opt for fruits and oatmeal for your mid-week breakfasts. Eat eggs if you’re looking for high-quality protein. If you prefer cereal and milk, choose fat-free or 1% milk and cereal that is low in nuts and sugars.

 

Bring Your Own Lunch

Preparing your own lunch means you can choose what ingredients go into it. Even if you’re used to going out to eat with friends and coworkers around lunch-time, you can still bring your own food instead of eating what’s at a café or a fast food restaurant.

Make open-faced sandwiches and healthy salads. Compliment your lunch with fruits and vegetables instead of potato chips. Instead of drinking that soda, try a seltzer or some lemon and water. Restaurants may use unnatural ingredients in their foods to enhance flavor or even appearance. The easiest way to stick to your natural weight loss diet is to take lunch into your own hands.

 

Take Control of Your Dinner

If you go out to dinner, order takeout, or get delivery often, you’re likely inviting a lot of saturated fats onto your plate. Most restaurants design their meals to be delicious rather than healthy, and fattier foods tend to be the most immediately satisfying. When another person is preparing your meal, you don’t have as much say as to what goes into it, even if you pick a healthier option on the menu.

If you want to know how to avoid saturated fat, your dinner table may be the most important place to start. Limit the amount of food you order from restaurants. Cook at home more often. You’ll have more control over your natural weight loss diet, what goes into your meals, and how they’re prepared.

Try to avoid fried and breaded meats and vegetables. When you’re at the grocery store, choose lean meats, like chicken or fish, and bake them with a bit of lemon and herbs and spices. You’ll avoid the saturated fats from both oils and the meats themselves. If you do cook beef or pork, look for leaner varieties and trim as much of the fat of as you can before you cook. If you’re used to keeping butter on you dinner table, use butter substitutes instead. There are plenty of plant-based spreads that have fewer calories and fewer fats than regular butter.

 

Snack Smarter

Greasy potato chips, microwave popcorn, mixed nuts, and cookies are all examples of snacks that contain substantial quantities of saturated fats. When we’re in the mood to snack, we often look for the satisfying crunch of these types of foods. But you can get the crunch you crave without all the fat and salt.

If you need a crunchy snack, look for healthier alternatives like kale chips, celery sticks, or baby carrots. If you really need that salt, grab some lower sodium pretzels. Even if you’re a heavy snacker, simple substitutions like these can help you lose weight and feel more energized as well.

 

How to Avoid Saturated Fat

Avoiding saturated fat is all about making better choices for your natural weight loss diet. The number of fats consumed by the average American has increased over the past 40 years. And while dietary fats are necessary for our health, too many trans and saturated fats can lead to weight gain and health problems.

According to the American Heart Association, no more than 7% of your daily calories should come from saturated fats. Even for a 2,000 calorie per day diet, that’s only 16 grams. Try making these substitutions each day to limit the amount of extra saturated fat you eat. You’ll be well-prepared to conquer your weight loss goals.


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