Today we're going to take a little bit of time to talk about several methods or ways
that you can help people reduce the fat eaten in their diet - the way to reduce the amount
of fat that is consumed in a person's diet.
I've got seven ways on the board here behind me and obviously that does not exhaust the
topic but just to give us a basic overview and talk about things that you can do not
only for yourself but also to help others reduce the amount of fat eaten in their diet.
So the first one, we talk about the importance of nutritional labels - the importance of
nutritional labels.
The government requires nutritional labels on food, to talk about the amount of fat in
that particular product and so in educating someone on how to reuce the amount of fat
in their diet, you need to teach them how to read the nutritional labels.
Always look at the back before you buy the product if you're going to consume it.
Obviously you can't do this at restaurants although some restaurants actually do print
fat content in varous things that you order off the menu and especially fast food places
but essentially if they're buying their own food and looking at these things, you tell
them to look at the nutritional label, see the amount of fat per serving, do the simple
calculations to figure out on how much would be consumed in your average serving and realize
that the goal then is their daily caloric intake is less of their daily caloric - less
than 30% of it should be from fat.
So less than 30% of the daily calories consumed should be from fat.
So you're trying to get their calorie fat consumption less than 30% so the nutritional
label is key to that.
Number two.
Encourage them to eat more fish and chicken and less red meat.
So if you can make a swap if you will.
Okay, you might want to have a hamburger here - instead have the chicken sandwich.
You want a steak.
Why not have the fish.
So encourage them to make these swaps and eat more fish and chicken and less red meat.
Third, encourage them to eat more vegetables and less meat.
Alright so we've already made the meat swap and then from there increase vegetables and
decrease the amount of meat eaten per day per meal.
Perhaps you can even get a sald in without chicken on it with not too much dressing.
You reduce the amount of fat and the calories coming in are more healthy.
So that helps with eating more vegetables and less meat.
Four, encourage them to eat smaller portions.
Sometimes someone wants to eat something that they really like but it's got high fat content
. Tell them that's okay just eat less.
You don't have to fill up on this or eat a huge amount.
Choose smalelr portions and if they would do this not just on the time that they feel
like they're cheating you know eating something that's higher in fat but for all their eating
to lessen the portions of their eating.
Eat less per meal reduces the amount of calories coming in over all and certainly reduces the
amount of calories coming in from fat.
And then five, when their given a choice between saturated, trans fat and usaturated fat to
always choose the unsaturated fats.
Once again the nutritional labels are key here but eat unsaturated fats and try to avoid
saturated fats and trans fats.
Between saturated fats and trans fats obviously trans are the worse.
Stay away the trans fats altogether.
If you are able to saturated fats - keep them to a minimum and prioritize if you are going
to have fats unsaturated fats.
And then six in food preparation, encourage them to not fry the food.
Or for yourself.
I want to lower the amount of fat consumed so when I'm going to prepare my food or I'm
going to have it prepared by another or I'm telling someone else about food preparation,
don't fry the food.
You're frying it in fat which of course adds to the fat content of the food.
Find other ways that are just as tasty to prepare the food without frying it.
And then finally, number seven, eat less snack foods.
Now, we're not saying snack less.
We're eating less snack-type foods.
Snack-type foods are going to be potato chips and cookies and things that are obviously
going to high in the fat content.
If you need a snack, have an apple.
Have some carrots.
Things like this.
So snacking is okay, but when you're snacking, more vegetables, less snack-type foods that
are high in fat, usually saturated and trans fats.
These are just some of the ways that you in educating someone else or for yourself can
encourage less fat intake in the diet and thereby improve health.
There are obviously more things that can be said under this way, but here's seven ways
to reduce fat in a person's diet.
Nutrition label is key.
Information - you need that information.
Nutrition labels, eat more fish and chicken, less chicken, more vegetables, less meat,
smaller portions unsaturated fats don't fry your food and try to minimize and/or get rid
of the snack foods.