Fats are essential for good health. There are good fats that you should be eating and unhealthy fats you should be avoiding.
Sometimes the two types of fat get confused with one another.
Healthy fats, when not eaten in moderation, can damage your diet and lifestyle like unhealthy fats.
That is why a focus on good nutrition is so important. Hidden fats, high levels of sodium, and other dangers could be lurking in your food right now.
By eating a balanced diet that improves healthy fats and reduces unhealthy fats, it becomes possible to develop better eating habits. Include fruits, vegetables, and whole grains with limited dairy and some protein for a well-rounded experience.
If you’re not sure about the number of unhealthy fats that could be lurking in your diet, here are some easy methods you can implement to make sure you’re cutting back on them.
#1. Change the way you cook your meat.
Baking, grilling, and broiling animal proteins will eliminate unhealthy fats from your diet. Fried animal proteins can add a surprising amount of fat to any dish. A coated and fried chicken drumstick contains up to 278 calories. Grilled chicken contains up to 190 calories.
Focus on eating poultry more than red meat to save additional calories. When eating chicken or turkey, take the skin off it before cooking it. The same grilled chicken without skin is 110 calories per serving vs 190 calories with the skin on it.
#2. Reduce the extra fats that are in your diet.
Many people consume extra fats without realizing what they are doing. Adding butter to toast is an extra fat product. If you put sour cream onto a baked potato, you’re consuming extra fats. Salad dressing is a major contributor to added fat.
Newman’s Own ranch dressing contains 16 grams of fat, 310 milligrams of sodium, and 150 calories per 2-tablespoon serving.
Look for low-fat or no-fat options if you cannot eliminate these extras from your diet. This helps you to avoid the hidden unhealthy fats that you may be eating without even realizing it.
#3. Read the nutrition labels on foods.
Many food products are putting calorie counts on the front of their packaging. This is a good first step to better nutrition, but doesn’t guarantee that you’re eliminating unhealthy fats. It is necessary to look at the nutrition labels of the foods you eat.
This includes any animal proteins or packaged vegetables that you purchase.
Many foods, even though they get sold as “fresh,” get treated in some way to extend the life of the product.
Look for wording on the food package that says “enhanced.” Some chicken meat products are “enhanced” with broth, which may add over 400mg of sodium per serving to your meal. That’s 20% of your recommended sodium amount right there.
#4. Remove the skin from your fruits and vegetables.
Fruits and vegetables get waxed to prevent moisture loss. This also protects the items from bruising during transportation and can increase the shelf life of the item. Many of the waxes are petroleum-based, but some come from carnauba or beeswax.
The only way to remove this wax is to peel the fruit or vegetable before eating it.
Apples, cucumbers, bell peppers, lemons, limes, oranges, and eggplant are usually waxed when they are not an organic product.
The one item that many people eat that gets waxed without them realizing it? Potatoes. Always peel Non-organic potatoes to avoid consuming the wax.