Whether you are trying to reduce your risk of heart disease, lower cholesterol or lose weight, decreasing dietary fat is often recommended. If you are trying to improve or maintain heart health, the type of fat you are eating is often as important as the amount of fat you are eating. (See my post titled “Not all Fats are Created Equal” for more information about the different types of fats and recommended fat levels.) If you are trying to lose weight, decreasing the total amount of fat in the diet can be very helpful because it often leads to lower calorie intakes.
Every gram of fat has 9 calories. Compare that to protein and carbohydrate, which only have 4 calories per gram. This means that fat has over twice as many calories for the same amount of food. Most people eat the same amount (or volume) of food from day to day, not the same calorie level. Therefore, by reducing the amount of fat in your diet, you can often decrease your calories without cutting back on portions or feeling hungry. The following are some ways to lower your fat intake:
| Food Group | Instead of this: | Try this: |
| Dairy | Whole milk and full-fat yogurt and cheeses | Skim or 1% Milk, Non-fat Yogurt, Fat-free or 1% Cottage Cheese. Cheeses that have less than 3 grams fat per serving. |
| Meats | Breakfast meats: Bacon, sausage
Lunch meats: Bologna or Salami Hot Dogs Poultry: Dark Meat with Skin Whole Eggs Meats Cuts: Rib, Chuck, Brisket |
Breakfast Meats: Canadian Bacon, Ham
Lunch meats: Chicken, Turkey, Ham or Roast Beef Low-fat Hot Dog Poultry: White meat without skin Egg Whites or Egg Substitute Meats Cuts: look for the word “Round” or “Loin” |
| Baked Goods | Pastries, Cookies, Cakes, Croissants | English Muffins, Bread, Hard Rolls. Reduced-fat Cookies and Cakes (compare calorie levels to make sure sugar isn’t added). |
| Sauces/ Dressings | Alfredo, Pesto, Cheese
Full-fat Salad Dressing |
Marinara, Primavera
Low-fat Salad Dressing or Vinegar |
| Added Fats | Butter, Margarine, Mayo, “Special Sauces” | Mustard, Ketchup, BBQ Sauce, Marinara Sauce. Non-stick cooking spray. Reduced-fat mayo and margarines such as smart balance and take control light are also better alternatives. |
| Sides | Fried rice
Cream Soups Sautéed vegetables French Fries |
Steamed Rice
Broth-based Soups Steamed or lightly sautéed Vegetables Baked Potato or Side Salad |
By making some of these substitutions you will be off to a good start with lowering fat and calories and improving heart health.