Shape-Up Sister


Most people know that fat should be eaten in moderation but it can be difficult to know how much is too much. Although some fat is essential, too much of it can effect your health and is linked to problems like heart disease, high blood cholesterol and weight gain. Here are a few tips to help you reduce the amount of fat in your diet.
  • Choose low fat options where possible e.g. low fat spreads, yoghurts, milk and cheese
  • Only eat fatty foods occasionally and try to reduce your portion
  • Use a spoon to measure oil when cooking, this will help you to monitor and reduce the amount you use
  • Avoid frying foods where possible. No fat is needed to roast, grill, steam or boil
  • Remove any visible fat from meat and chicken before cooking and avoid fatty cuts of meat such as belly pork and oxtail
  • Check food labels to find out how much fat is in your food. Click here to see our section on understanding food labels.
Links: Good fat vs bad fat?  Sugar
Fried chicken

Go Low
Low fat condensed milk has over 70% less fat than condensed whole milk.

Peeling potatoes
Avoid deep fried foods as they are very high in fat. If you do eat fried foods, use absorbent paper to soak up excess oil before eating.

      Did you know?
1 patty contains about 14g fat, that's 20% of the guideline daily amount of fat for an average women.

©Weight Concern 2007