What Kind of Foods Have Saturated Fats (Part 2)
In a 2000 calorie diet, women should consume approximately 65 grams. total fat per day, of which less than 16 gr. should be saturated.
Men with a diet of 2,500 calories a day, can consume about 85 grams. Total fat, of which more than 20 grams should be saturated fat.
How to use low-fat?
Fry or cook in a lot of oil increases the fat and calories, so these forms must be used very sporadically or rarely.
To replace examples follow:
• If the ingredients need more moisture during cooking, add water, lemon juice or wine.
• Choose lean meats and poultry and remove skin and fat always visible.
• Use whenever you can grill or skillet with slotted, so that the fat to drain.
• Degrease the sauce. Avoid those that require cream or butter.
• Use nonstick pots and pans with vegetable spray.
• cook food in its own juice, not oil.
• Cook in microwave is a good option.
• Instead of frying in oil, rub or brush the food with a little oil and roast on the grill or a grill to brown.
• Accompany the dishes with salads or cooked vegetables (baked potato) instead of chips.
• Eat more fish and shellfish, skinless poultry and vegetable proteins.
• Reduce consumption of red meat and fat.
• The Milk & dairy must be skimmed or semidesnastados.