| Don't
be deceived. Are you sure you know which
foods have a low fat content?
'Fats that are good for you contain fewer
calories' True or false? - False!
All fatty acids are equal in energy terms
whether they are those found in butter,
margarine or oil. They are all loaded with
energy and contain 9 Calories per gram.
(Alcohol contains 7 Calories per gram).
It is true however that a small amount of
some fats are better for you than others
because of the way they are used in the
body. Polyunsaturated fatty acids and monounsaturated
fats are better for you than most saturated
fatty acids.
If you are trying to maintain your weight
steadily then the amount of fat in your
diet will playa significant part in your
success. Some foods are deceptive in that
they contain hidden fat calories.
| TOP
CALORIE DECEIVERS |
|
| Avocado
pears |
At
225 Calories for half a large avocado,
five times more calories than
an ordinary pear. |
| Chicken |
100
Calories for a skinless chicken thigh
but a 50% increase with the
skin at 150kcal. |
| Soft
cheeses |
Cream
cheese has 110 Calories per 25g (1oz)
compared to only 20 Calories for quark...
so read the labels before you
choose. |
| Salads |
Low
in calories - provided you don't
smother in mayonnaise or an oil based
dressing. |
| Salami |
High
in fat - 3 times the number
of calories as lean ham. |
| Salmon |
225g
(80z) fresh salmon steak provides c.
400 Calories - the same amount
of cod is only c. 170 Calories.
Tinned tuna is lower in calories than
tinned salmon. |
| Greek
yoghurt |
High
in fat.... 3 times higher than
low fat natural yoghurt. |
| Pastry |
Very
calorie costly at around 150 Calories
per 25g! Twice as many calories
as chips (and oven chips contain
less fat than deep fried ones). |
| Carob
bars |
An
alternative to chocolate - but
just as many calories, even when unsweetened.
|
Government guidelines recommend an average
daily intake of fat of no more than 33%
total energy.
COOK THE LOW CALORIE WAY
Remember, there are no low-calorie fats!
All fats and oils, whether they contain
monounsaturated, polyunsaturated, or saturated
fatty acids, are high in calories. Keeping
fat to a minimum will help prevent weight
gain and help maintain a long-term stable
weight.
Grill, roast, steam or boil foods that need
to be cooked, but never, never, fry them
in extra fat. There are two problems with
fried food - firstly, more fat or oil is
required than any other method of cooking,
and secondly, the food being fried absorbs
a high proportion of that fat.
Instead of fat, use a small amount of stock
or wine to saute vegetables or meat once
they have been browned. A combination of
stock or wine with fresh or dried herbs,
ginger, garlic, or soya sauce can be used
as a marinade before grilling meat, poultry,
fish or stir-fry vegetables.
|
