There is so much conflicting information available online that tells us certain foods should be avoided, we should eat more of some foods and so on. How do we know which websites and news stories to believe?
It can become confusing when we are told ‘fat is bad’ and then experts tell that certain fats are actually good for us.
In fact, we should only eat around 60-70 grams of fat a day, including both the good and bad types of fat. One major problem arises when we look at serving sizes – in many food items the real portion size we eat is not the same as the portion size on the packet.
There are many health benefits to limiting fat intake, such as, eating too much fat can lead to high cholesterol. Cholesterol needs to be kept within certain limits or it can cause health problems such as heart disease and strokes.
Trans fats and saturated fats are the most unhealthy varieties. Experts recommend trans fats, usually found in processed and junk food be eaten in the lowest amounts, and saturated fats found in meat, butter and chicken limited.
Unsaturated fats, including the monounsaturated and the polyunsaturated varieties are healthy and support various internal processes in the body and general health. These are found in nuts, plant oils, and fatty fish.
High Fat Foods To Avoid
Some Fast food
We all know that fast food is bad for us, but we continue to eat it nevertheless. In order to make the food taste good, all sorts of trans fats (the bad kind of fat), chemicals, and additives are added to the food. By the time, you add in a side of fries to the burger and a milkshake, you could be way over your daily allowance of fat in just one meal.
We are often given conflicting information on meat; while we do need a certain amount of protein in our diets, we should limit red meat intake, and choose lower fat proteins, like fish and chicken.
Packaged snack foods
Many of these foods are an easy option as they are convenient and often cheap. However, they have high levels of trans fats within them, and this is the bad kind of fat. It is always better to eat nuts for a snack as they contain healthy fats.
Unfortunately, cheese is high in fat, and not the good kind. Small amounts of cheese are actually good for us, as it provides calcium and protein. However, anything more than a small portion is not advised.
Everyone knows that we can’t live off a diet that consists of cakes and other sweet snacks. They contain so many added chemicals and flavorings that they are simply unhealthy. These foods often also contain high levels of fat; this is made even worse when you add cream or a second helping.
Butter and lard
By their very nature, butter and lard are unhealthy, and we all know this, even if we pretend we don’t. Butter makes everything taste better, but unfortunately, it is very high in fat. In fact, 100g of butter has 81 grams of fat in it – more than your entire daily allowance.
Oils and oil based dressings
We now have so many different types of oils available in the supermarkets that it can be hard to choose the right ones. All oils are a source of fat, by their very nature. However, some are better for you than others are.
Olive oil is always your best choice, and so is Canola and Grapeseed oil. Olive oil is a staple in the diets of people in the Mediterranean, and studies show they have the lowest levels of heart disease.