Contents
Not all fats are as visible as “eyes” of fat in the smoked sausage.
That is why people eat a lot more than it is necessary. To determine your personal norm of protein, fat and carbohydrates per day, take a moment and use our calculator of nutrient requirements.
How to determine the most fatty foods, unless you have a specific sensitivity to the taste of fat and how to reduce its amount in the diet?
How to search for extra calories?
Extra calories can be obtained from any fat — both plant and animal — if you use it more than the recommended norm. Nutritionists recommend to a day not more than 400 kcal from fat — that’s about 40 grams or 8 teaspoons. The most healthy combination of vegetable and animal fats – 3:1.
The “fat” is high in calories, but very helpful — in 100 g of fish oils contain 100 g of fat with the calorie content of 900 kcal. And in 100 g pork fat harmful fat is “only” 82 percent and 730 kcal.
Where is the most of fat?
| Product | How much fat in 100 g product | How many calories from fat, kcal per 100 g of product |
| Vegetable oil | 100 g / 20 h. spoons | 900 |
| Butter | 82 g / 16,h 5 spoons | 738 |
| Walnuts | 65 g / 13 h. spoons | 585 |
| Fatty pork | 50 g / 10 a.m. spoons | 450 |
| Milk chocolate | 35 g / h 6 spoons | 315 |
| Cheese varieties 70% fat | 70 g / 14 h. spoons | 630 |
Where fat is least?
| Product | How much fat in 100 g | How many calories from fat: kcal per 100 g of product |
| Egg noodles | 3 g / 0,h 6 spoons | 27 |
| Veal fillet | 3 g / 0,h 6 spoons | 27 |
| Shrimp | 3 g / 0,h 6 spoons | 27 |
| Fat-free cheese | 2% / 0,4 hours spoon | 18 |
| Chicken breast | 2% / 0,4 hours spoon | 18 |
| Milk 1,5 % of fat | 2 g / 0,4 hours spoon | 18 |
| Cod fillets | 1 g / 0,h 2 spoons | 9 |
| Figure | 1 g / 0,h 2 spoons | 9 |
| Mussels | 1 g / h 0,2 spoon | 9 |
Hidden fats
A lot of fat hiding in foods that we are not accustomed to think of as fat: avocado, sausage (“without “eyes”!”) or chocolate. Such hidden fats without noticing a man can eat 100 and more grams per day.
| Product | How much hidden fat percentage/teaspoons per serving | How many calories from fat |
| Red caviar jar 140 g | 15 g / 3 h. spoons | 135 |
| Light-salted salmon, 100 g | 12,5 g / 3,h 5 spoons | 157 |
| Sausage pork 200 g | 60 g / 12 h spoon | 540 |
| Smoked sausage, 50 g | 25 g / 5 h. spoons | 225 |
| Boiled sausage, 250 g | 75 g / 15 h. spoons | 675 |
| Cake with butter cream, 120 g | 45 g / 9 h. spoons | 405 |
How to eat less fat?
— Refill the salad with natural yogurt without fruit additives. This dressing will replace oil, which is added to salads too much — a tablespoon per serving is the same amount for the whole salad bowl.
— Avoid mayonnaise in salads, soups or casseroles. In the “standard” Provencal mayonnaise fat is not less than 67 percent, and “light” or diet mayonnaise actually does not exist, even the ones you cook at home, the fat content is not less than 45 g per 100 g of sauce. It is better to replace mayonnaise with a regular sour cream. The most “thick” sour cream usually has not more than 30 percent of fat.
— Bake the meat and poultry in the oven on the grill or in foil. Use frying pans with nonstick or pan-grill. First of all you can cook without adding extra fat, and secondly, due to the special grooves on the surface to collect dripping fat from food and not giving it a chance to get to the plate.
— Try to eat less hard cheese. But low-fat cottage cheese, cheese and yogurt can be eaten every day. In addition, they are a source of easily digestible calcium for a person of any age.
— Assign for every third lunch or dinner in a week a fish dish. Choose marine fish rich in fatty acids : mackerel, herring, salmon. Or low fat white fish and seafood — they contain b vitamins: hake, cod, shrimp.
— When cooking poultry free it from the skin. In it — almost all of the fat is contained in it, and no nutrients.
— Switch from whole milk to skim. The test results show that the taste of low-fat milk is not worse than the standard, and the fat in it is two times less.
— Soberly assess the amount of not very visible fat in ice cream, chocolate, pizza or the fries. For example, in a sundae with chocolate has 20 grams of fat per 100 g serving, and it’s just three balls! And sweet curd fat can gain and the full daily amount in 100 g of product, which you can easily eat for Breakfast. There are less fat options for Breakfast.
— Boiled sausage and sausages, replace with a boiled or roasted piece of beef, veal or Turkey. Various spices and vegetable seasonings will help prepare a spicy dish that can replace any meat products.
— Replace cream in coffee with a whole milk. The taste is not ruined, but at least twice reduced fat content in a Cup of coffee (in cream — 10 g of fat per 100 g, and the fatty milk — 5g).
— Chocolate, cakes and pastries replace with marmalade, fruit jelly or marshmallows. These products has almost no fat. But don’t forget to monitor the amount derived sugar, which is harmful to the body no less than fat. And be sure to pay attention to the ingredients — such products often contain artificial colorants and other additives which are not very useful.
— Once you have calculated your norm, learn how to use the table of contents of nutrients in foods. You can sort products by categories and fat content: low, medium, and high (more than 15 g for 100 g product).
To summarize. The body needs fats, but their use should be in moderation and preferably on the right omega-3 and omega-6, contained, for example, in olive oil and red fish. Therefore, it is necessary to carefully monitor how much fat gets on the plate, try to avoid too fatty food and those foods that have hidden fats, and always remember their day rate.
Watch a video about high fat but though healthy foods:
