Hello my Lovelies! Following my previous two articles about limiting your overall fat intake and choosing healthy fats, I thought it would be a great help having a clear guide in front of you helping you choose healthier food options. Unfortunately, lots of people these days are used to foods that are super-packed with unhealthy and harmful saturated fat, wrecking their health in so many ways. Limiting saturated fats is especially important to men of all ages and postmenopausal women, so if you fall into either of these groups, choosing the right kind of dietary fat is crucial to keep your heart and whole cardiovascular system healthy. To make things easier for you, I've put up a table of smart substitutions to the foods high in saturated fat. What's good about it - having tried this substitutions, you'll see for yourself that healthy meals can be absolutely delicious (do check out my Instagram page to see a proof)! Go ahead and introduce small diet changes gradually but consistently and your body will thank you with wellness and healthy weight.
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Foods
high in saturated fat
and its
content per 100g:
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Healthier
Options:
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Butter
(total fat 80g of which saturated
51g)
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♥ Avocado
♥ Peanut butter (sugar and trans fats free)
♥ Olive oil (for frying)
♥ Skip butter completely. Please, leave in past combinations
like:
butter & cheese sandwich
butter & ham sandwich
butter & salmon sandwich
butter with porridge
butter
& scone / croissant / pancake etc.
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Cheese
(total fat depending on the
variety 28-46g of which saturated 21-30g)
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♥ Eat in strict moderation
or skip completely
♥ Thinly grate instead of thick
slices when using to add flavour
♥ Choose low-fat / reduced-fat
cheese with 20% or lower fat content, e.g. quark, cottage cheese, ricotta,
reduced fat edam or mozzarella
♥ Avocado
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Cream in coffee
(total fat 19g of which saturated
12g)
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Low-fat milk, unsweetened almond
or oat drink
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Whipped
cream in coffee shop
serving per 1 regular drink
(total fat 8-12g of which
saturated 6-9g)
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Skip completely (sorry guys!)
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Double cream in baking
(total fat 50.5g of which saturated
31.4g)
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♥ Oat
or Almond cream
♥ Coconut
cream
♥ Reduced
fat or fat-free crème fraiche
♥ Reduced
fat or fat-free Greek yogurt
♥ Mashed banana
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Sour cream, salad cream,
mayonnaise as salad dressing
(total fat 18-30g of which
saturated 12-21g)
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♥ Olive
oil
♥ Low-fat
plain yogurt
♥ Reduced
fat or fat-free crème fraiche
♥ Reduced fat or fat-free Greek
yogurt
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Evaporated or condensed milk in
baking
(total fat 9.4g of which
saturated 5.9g)
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♥ Low-fat
milk, unsweetened almond or oat drink with mashed banana
♥ Oat
or Almond cream
♥ Coconut
milk
♥ Coconut
cream
♥ Reduced fat Greek yogurt
of crème fraiche
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Ice cream
(total fat 8-15g of which
saturated 6-9.5g)
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♥ Frozen
yogurt
♥ Reduced
fat ice cream
♥ Mashed banana based dessert
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1 small pancake (60g)
(total fat 9.8g of which
saturated 4.2g)
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♥ 2 ingredient banana &
eggs pancakes
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Potato crisps (28g)
(total fat 9.6g of which
saturated 4g)
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♥ Snack on sliced fresh veg
(cucumber, carrots, tomatoes, peppers), fruit, raw seeds or nuts (bear in
mind the limits on nuts which are a tricky food), hard-boiled egg, low-fat
yogurt or yogurt smoothie, lean meats, wholemeal toast with peanut butter or avocado
and cucumber.
♥ Avoid
eating just because you are bored or stressed or just seeking to boost your
mood.
♥ Drink
a glass of water. Most likely you’re just dehydrated if you crave solid
crunchy foods
♥ If
you crave potatoes, bake them with skin in the oven on parchment paper. Sweet
potatoes are less harmful for your figure.
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Chocolate
(total fat 31g of which saturated
19g)
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♥ Eat
sparingly
♥ Almond, oat or coconut
drink with chocolate flavour
♥ Chocolate milk
♥ Hot chocolate with no
sugar added
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Cheesecake
(total fat 26-36g of which
saturated 14-19g)
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Flapjack
(total fat 17-27g of which
saturated 8-15g)
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Carrot cake, 1 slice of 100g
(total fat 19g of which saturated
5g)
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♥ Eat sparingly as a
celebration or occasion meal
♥ Never eat them in place
of main meal (most often – breakfast), have a normal meal first
♥ Eat complex carbohydrates
for breakfast, e.g. porridge or raw muesli and have adequate protein intake
throughout the day to avoid sugar cravings
♥ Fruit smoothie
♥ Fresh fruit
♥ Warm fruit on wholemeal
toast
♥ Dried figs and prunes
♥ Plain yogurt with fruit,
berries and cinnamon
♥ Homemade fruit pies using
low fat dairy products or dairy substitutes
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1 medium Croissant, approx. 60g
(total fat 16g of which saturated
6g)
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1 large Almond Croissant approx
80g
(total fat 23.5g of which
saturated 11.7g)
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1 Belgian Waffle, approx. 25g
(total fat 7.3g of which
saturated 4.5g)
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Sponge cake, 1 slice of 100g
(total fat 27g of which saturated
6g)
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1 Shortbread biscuit, approx 12g
(total fat 3.6g of which
saturated 2.4g)
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1 Danish pastry with fruit,
approx 100g
(total fat 15.5 of which
saturated 9.4g)
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1 Pain au Rasin
(total fat 15.4 of which
saturated 10.7g)
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1 Pain au Chocolat
(total fat 18.6 of which
saturated 10.6g)
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1 Éclair, approx. 50g
(total fat 16g of which saturated
8g)
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1 Butter cookie
(total fat 16g of which saturated
8g)
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1 Muffin, chocolate chip, approx.
100g
(total fat 18g of which saturated
11g)
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Lard
(total fat 99.8g of which
saturated 40g)
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♥ Olive
oil
♥ Avocado
(as a topping on a slice of bread)
♥ Coconut
oil
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Ghee (clarified butter)
(total fat 99.5g of which
saturated 62g)
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Goose fat
(total fat 100g of which
saturated 28g)
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♥ Olive
oil
♥ Coconut Oil
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Red meat, ribs
(total fat 30g of which saturated
12g)
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♥ Lean cuts of beef (lean
sirloin, tenderloin steaks with fat trimmed)
♥ Turkey
or chicken (preferable white meat that comes from breast) with visible white
fat cut off and with no skin
♥ Quail
♥ Oily fish (non-deep
fried)
♥ Lean fish (non-deep
fried)
♥ Seafood (non-deep fried)
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Minced beef, extra lean
(total fat 14g of which saturated
5.5g)
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Fillet steak
(total fat 16g of which saturated
6.5g)
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Sausage
(total fat 25g of which saturated
9.2g)
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Pâté
(total fat 33.3g of which
saturated 12.4g)
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Salami, beef, 1 slice of 10g
(total fat 5g of which saturated
2.1g)
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Salami, pork, 1 slice of 10g
(total fat 3.5g of which
saturated 1.2g)
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Pepperoni, 1 slice of 10g
(total fat 2.6-4.3g of which
saturated 1-1.5g)
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Bacon, streaky, grilled, 3
rashers (60g)
(total fat 16.1g of which
saturated 6g)
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Lamb, lean leg
(total fat 16.5g of which
saturated 7g)
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Goose, roasted, no skin
(total fat 22g of which saturated
10g)
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Duck breast, with skin
(total fat 43g of which saturated
11g)
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Chicken breast, with skin
(total fat 14g of which saturated
6g)
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