Guacamole

Great as filler, in a salad or as a dip

Originating in Mexico, this fantastic recipe has become a worldwide favourite. The primary ingredient is the rich in protein avocado; in fact it has the highest protein and oil content of any fruit. This fruit has been popular for some time and was in fact favoured by the Aztecs due to its high fat content.

Normally we’d all try to avoid something so high in fat — but fortunately it’s of the good fat variety. Most of the fat found in an avocado is monounsaturated fat which is great to have in your diet as it helps to reduce the risk of both cancer and heart disease. If that’s not enough, this ‘good fat’ found in avocados is also known to lower cholesterol. Guacamole is widely available to purchase at stores, but as it is so easy to make with relatively few ingredients, there’s no excuse not to be making your very own. So, get ready to get cooking ... well mixing ...

Method

1. Cut the avocados in half and remove the seed, before scooping out the avocado from the skin.

2. Put the avocado into a bowl and mash with a fork. Then gradually add all other ingredients, season to taste with salt and pepper.

3. Serve with vegetable crudités or tortilla chips.

Ingredients

• 2 ripe avocados
• 1 tomato — remove the seeds and pulp and chop into small chunks
• ½ red onion, chopped (about ½ cup)
• 1 mild chili pepper, stem and seeds removed and chopped
• 1 tbs fresh lime juice
• A dash of salt and freshly grated black pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: N/A
Difficulty: Easy
Good for: A healthy dose of the ‘good fats’ helping to reduce cholesterol and blood pressure 

Calories (kcal): 341
Protein (g): 4.6
Carbs (g): 21.8
Fat (g): 29.6 (4.3g saturated)
Fiber (g): 14.4

http://www.realbuzz.com/articles/guacamole/

Guacamole

Great as filler, in a salad or as a dip

Originating in Mexico, this fantastic recipe has become a worldwide favourite. The primary ingredient is the rich in protein avocado; in fact it has the highest protein and oil content of any fruit. This fruit has been popular for some time and was in fact favoured by the Aztecs due to its high fat content.

Normally we’d all try to avoid something so high in fat — but fortunately it’s of the good fat variety. Most of the fat found in an avocado is monounsaturated fat which is great to have in your diet as it helps to reduce the risk of both cancer and heart disease. If that’s not enough, this ‘good fat’ found in avocados is also known to lower cholesterol. Guacamole is widely available to purchase at stores, but as it is so easy to make with relatively few ingredients, there’s no excuse not to be making your very own. So, get ready to get cooking ... well mixing ...

Method

1. Cut the avocados in half and remove the seed, before scooping out the avocado from the skin.

2. Put the avocado into a bowl and mash with a fork. Then gradually add all other ingredients, season to taste with salt and pepper.

3. Serve with vegetable crudités or tortilla chips.

Ingredients

• 2 ripe avocados
• 1 tomato — remove the seeds and pulp and chop into small chunks
• ½ red onion, chopped (about ½ cup)
• 1 mild chili pepper, stem and seeds removed and chopped
• 1 tbs fresh lime juice
• A dash of salt and freshly grated black pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: N/A
Difficulty: Easy
Good for: A healthy dose of the ‘good fats’ helping to reduce cholesterol and blood pressure 

Calories (kcal): 341
Protein (g): 4.6
Carbs (g): 21.8
Fat (g): 29.6 (4.3g saturated)
Fiber (g): 14.4

http://www.realbuzz.com/articles/guacamole/

Lower your cholesterol

Eating a healthy diet and regular exercise can help lower the level of cholesterol in your blood.

Adopting healthy habits, such as eating a healthy balanced diet and exercising, will also help prevent your cholesterol levels from becoming high in the first place.

It's important to keep cholesterol in check because high cholesterol levels increase your risk of heart disease and stroke.

If you're concerned about your cholesterol, talk to your GP.

Download Losing weight - Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity

Foods containing cholesterol

Some foods contain cholesterol. This type of cholesterol is called dietary cholesterol. Foods such as kidneys, eggs and prawns are higher in dietary cholesterol than other foods.

The cholesterol found in food has much less of an effect on the level of cholesterol in your blood than the amount of saturated fat that you eat. 

If your GP has advised you to change your diet to reduce your blood cholesterol, the most important thing to do is to cut down on saturated fat. It's also a good idea to increase your intake of fruit, vegetables and fibre.

Fats and cholesterol

There are two main types of fat – saturated and unsaturated. Eating foods that are high in saturated fat can raise cholesterol levels in the blood. Most people in the UK eat too much saturated fat.

Foods high in saturated fat include:

• meat pies
• sausages and fatty cuts of meat
• butter
• ghee
• lard
• cream
• hard cheese
• cakes and biscuits
• foods containing coconut or palm oil

Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.

Try to replace foods containing saturated fats with foods that are high in unsaturated fats, such as:

• oily fish (such as mackerel and salmon)
• nuts (such as almonds and cashews)
• seeds (such as sunflower and pumpkin)
• vegetable oils and spreads (such as sunflower, olive, corn, walnut and rapeseed oils)

Trans fats can also raise cholesterol levels. Trans fats can be found naturally at low levels in some foods, such as those from animals, including meat and dairy products.

Artificial trans fats can be found in hydrogenated fat, so some processed foods such as biscuits and cakes will contain trans fats.

As part of a healthy diet, try to cut down on foods containing trans fats or saturated fats and replace them with foods containing unsaturated fats.

You should also reduce the total amount of fat in your diet. Try microwaving, steaming, poaching, boiling or grilling instead of roasting or frying. Choose lean cuts of meat and go for low-fat varieties of dairy products and spreads, or eat just a small amount of full-fat varieties.

Fibre and cholesterol

There are two different types of fibre – soluble fibre and insoluble fibre. Most foods contain a mixture of both.

Soluble fibre can be digested by your body (insoluble fibre cannot), and it may help reduce the amount of cholesterol in your blood.

Good sources of soluble fibre include:

• oats
• beans
• peas
• lentils
• chickpeas
• fruit and vegetables

Try to include more of these foods in your diet. Aim to eat at least five portions of fruit and vegetables each day. Find out more about eating 5 A DAY.

Cholesterol-lowering products

There's evidence that foods containing certain added ingredients, such as plant sterols and stanols, can reduce levels of cholesterol in the blood.

Sterols and stanols can be found in specially developed products, such as some spreads and yoghurts.

These foods are aimed at people who need to lower their cholesterol levels. People who don't have high cholesterol shouldn't eat these products regularly, particularly children and pregnant or breastfeeding women.

If your doctor has told you that you have high cholesterol, you can lower it by changing your diet without having to eat special products.

If you do eat foods that are designed to lower cholesterol, read the label carefully to avoid eating too much.

Get active

An active lifestyle can also help lower cholesterol levels. Activities can range from walking and cycling to more vigorous exercise, such as running and dancing.

Doing 150 minutes of moderate-intensity aerobic activity every week can improve your cholesterol levels.

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat.

One way to tell whether you're working at a moderate intensity is if you can still talk but you can't sing the words to a song

http://www.nhs.uk/Livewell/Healthyhearts/Pages/Cholesterol.aspx

Excellent Benefits of Fruit And Vegetable Juices During Summer

Excellent Benefits of Fruit And Vegetable Juices During Summer

You can refresh yourself in summer with the help of fruit or vegetable juices. These delicious, healthy juices can refresh you and replenish your depleted energy levels. Even though juices can be enjoyed any time of the year, they become much more enjoyable during summers.

You can prepare tasty health drinks at home which can provide you with important nutrients like proteins and vitamins and also help in overcoming the effects of the scorching summer heat. As you might be aware, fruits are very important for our body as well as for a healthy skin.

Fruits and vegetables consist mainly of water and fiber, but they also provide a lot of other important nutrients like minerals, vitamins, phyto-nutrients. It is a very healthy habit to consume fresh fruits and vegetables on regular basis, specially in summer season.

The problem is most people do not like to consume whole fruits or vegetables. Such people can enjoy juices made from them. For example, no one would like to eat 10 carrots at once. But if you make a glass of carrot juice using those 10 carrots, you can easily gulp it down.

Fruits and vegetables provide nutrients which are essential for the growth and healthy functioning of the body. They provide us energy and help in regulating our metabolism. They contain minerals which are necessary for the nerves and muscles of our body. However, keep in mind that vegetable or fruit juices should not be used as substitutes for whole foods, but as supplements. They can be a perfect food supplement, specially for our eat-on-the-run lifestyles. You can make a glass of juice easily and quickly.

Vitamin C present in some juices can be good for the skin. If you regularly drink juices which are rich in Vitamin C, you can notice a significant improvement in the smoothness and beauty of your skin. Vitamin C also helps in joint flexibility and is good for the hair. Grapefruit juice is a good source of Vitamin C and can be helpful in preventing arthritis, cataracts. But people with type 2 diabetes should avoid it due to its high sugar concentration. Orange juice is another good source of Vitamin C.

Carrot juice contains a large amount of beta-carotene, potassium and vitamins. It helps in strengthening the immune system, improving the eyesight and preventing heart related diseases. It can also be helpful in reducing cholesterol levels, healing of wounds and preventing cancer.

Sugarcane juice is very popular during summer season because it quenches our thirst and re-hydrates our body, giving us instant burst of energy. It is also effective in fighting against prostate and breast cancer.

Article Source: http://EzineArticles.com/8552468

Guacamole

Great as filler, in a salad or as a dip

Originating in Mexico, this fantastic recipe has become a worldwide favourite. The primary ingredient is the rich in protein avocado; in fact it has the highest protein and oil content of any fruit. This fruit has been popular for some time and was in fact favoured by the Aztecs due to its high fat content.

Normally we’d all try to avoid something so high in fat — but fortunately it’s of the good fat variety. Most of the fat found in an avocado is monounsaturated fat which is great to have in your diet as it helps to reduce the risk of both cancer and heart disease. If that’s not enough, this ‘good fat’ found in avocados is also known to lower cholesterol. Guacamole is widely available to purchase at stores, but as it is so easy to make with relatively few ingredients, there’s no excuse not to be making your very own. So, get ready to get cooking ... well mixing ...

Method

1. Cut the avocados in half and remove the seed, before scooping out the avocado from the skin.

2. Put the avocado into a bowl and mash with a fork. Then gradually add all other ingredients, season to taste with salt and pepper.

3. Serve with vegetable crudités or tortilla chips.

Ingredients

• 2 ripe avocados
• 1 tomato — remove the seeds and pulp and chop into small chunks
• ½ red onion, chopped (about ½ cup)
• 1 mild chili pepper, stem and seeds removed and chopped
• 1 tbs fresh lime juice
• A dash of salt and freshly grated black pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: N/A
Difficulty: Easy
Good for: A healthy dose of the ‘good fats’ helping to reduce cholesterol and blood pressure 

Calories (kcal): 341
Protein (g): 4.6
Carbs (g): 21.8
Fat (g): 29.6 (4.3g saturated)
Fiber (g): 14.4

http://www.realbuzz.com/articles/guacamole/

Go faster porridge with blueberries, toasted walnuts and honey

Low G.I. breakfast for a training diet

This is my fail-safe breakfast if I have got a big day ahead. You can guarantee that I will always have this breakfast on the morning of a marathon. The oats have a very low G.I., meaning that the carbohydrate is released into your bloodstream slowly and therefore will sustain your energy levels and help prevent those 11 o'clock food cravings. What's more, studies show that a bowl of porridge can lower cholesterol.

Also if I am running, I will always make my porridge with water only as it is lighter on the stomach. It is important that you use whole rolled porridge oats; they are less refined, more nutritious and they taste better — sweet and nutty. Pop the walnuts in the oven while you cook the porridge and you will be sitting down to breakfast within 10 minutes.

Method

1. Put the oats, water and or or milk into a pan with a pinch of salt. Bring to the boil over a high heat and then turn the heat down and simmer for about 5 minutes, stirring frequently. The porridge will become thick and creamy.

2. Meanwhile, pop the nuts onto a baking tray and roast in the oven at 160°C for 5 minutes.

3. Pour into two warmed bowls, sprinkle with the blueberries and nuts and drizzle over the honey.

Ingredients

• 100g porridge
• 500ml water or milk or ½ and ½
• Pinch of salt
• Punnet of fresh blueberries
• Handful of walnuts
• Good quality runny honey (Manuka is very good)

Vital Statistics

Serves: 2 bowls
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Low G.I., low fat, hearty breakfast. Fantastic for fuelling up for a big day ahead

Calories (kcal): 491.9
Protein (g): 17.8
Carbs (g): 63.5
Fat (g): 18.9
Fiber (g): 6.3

http://www.realbuzz.com/articles/go-faster-porridge-with-blueberries-toasted-walnuts-and-honey/

Medical Facts Supporting A Green Tea Diet

One reason green tea has been able to develop such a following in the West is because people from Oriental cultures like the Chinese and Japanese have been drinking green tea for hundreds of years.. Western scientific research has discovered that some of these claims might have scientific basis. For example, this drink does contain polyphenols, a substance that offers antioxidant properties when consumed. Of special interest is the polyphenol known as EGCG. experts in alternative medicine suggest these may bolster the human immune system which is particularly helpful when you have certain illnesses like cancer. The antioxidant properties of polyphenols are believed to safeguard your body from free radicals that are thought to promote the spread of cancer by making your immune system fight harder against free radicals. This is one of the strongest arguments favoring the use of this tea diet.

This drink also has weight loss benefits which are great for people who have overweight problems. The reason an overweight person might lose weight using this tea product is because it has caffeine; a known substance linked to an increase in the fat burning capacity of the human body (called thermogenesis.) Caffeine also makes your body metabolism go faster which further induces weight loss. These Polyphenols are called catechins are linked to the weight loss characteristic of this tea as well. The jury is still out on its effectiveness at combating weight loss.

The polyphenol previously mentioned - EGCG - is also believed by some to have anti-cholesterol properties. This means that EGCG is believed to cause elevated cholesterol to be lowered to a more normal level. There are also reports that suggest EGCG can balance blood glucose levels.

A word of caution though before you start using this tea - some people might be allergic, so always start out with a small amount at first. If possible, get a complete medical checkup first. This way your doctor can identify any pre-existing medical conditions that might affect the results of the diet. At any rate at least your physician will be forewarned of your intentions.

Some adverse reactions that have been observed in people who drink this tea, are nausea and irritability. This is based on both reliable testimonials and health reports. If you don't experience any side effects within the first few days, then you can try going on the green tea diet to detoxify and lose weight.



http://ezinearticles.com/?Medical-Facts-Supporting-A-Green-Tea-Diet&id=7647310

Excellent Benefits of Fruit And Vegetable Juices During Summer

Excellent Benefits of Fruit And Vegetable Juices During Summer

You can refresh yourself in summer with the help of fruit or vegetable juices. These delicious, healthy juices can refresh you and replenish your depleted energy levels. Even though juices can be enjoyed any time of the year, they become much more enjoyable during summers.

You can prepare tasty health drinks at home which can provide you with important nutrients like proteins and vitamins and also help in overcoming the effects of the scorching summer heat. As you might be aware, fruits are very important for our body as well as for a healthy skin.

Fruits and vegetables consist mainly of water and fiber, but they also provide a lot of other important nutrients like minerals, vitamins, phyto-nutrients. It is a very healthy habit to consume fresh fruits and vegetables on regular basis, specially in summer season.

The problem is most people do not like to consume whole fruits or vegetables. Such people can enjoy juices made from them. For example, no one would like to eat 10 carrots at once. But if you make a glass of carrot juice using those 10 carrots, you can easily gulp it down.

Fruits and vegetables provide nutrients which are essential for the growth and healthy functioning of the body. They provide us energy and help in regulating our metabolism. They contain minerals which are necessary for the nerves and muscles of our body. However, keep in mind that vegetable or fruit juices should not be used as substitutes for whole foods, but as supplements. They can be a perfect food supplement, specially for our eat-on-the-run lifestyles. You can make a glass of juice easily and quickly.

Vitamin C present in some juices can be good for the skin. If you regularly drink juices which are rich in Vitamin C, you can notice a significant improvement in the smoothness and beauty of your skin. Vitamin C also helps in joint flexibility and is good for the hair. Grapefruit juice is a good source of Vitamin C and can be helpful in preventing arthritis, cataracts. But people with type 2 diabetes should avoid it due to its high sugar concentration. Orange juice is another good source of Vitamin C.

Carrot juice contains a large amount of beta-carotene, potassium and vitamins. It helps in strengthening the immune system, improving the eyesight and preventing heart related diseases. It can also be helpful in reducing cholesterol levels, healing of wounds and preventing cancer.

Sugarcane juice is very popular during summer season because it quenches our thirst and re-hydrates our body, giving us instant burst of energy. It is also effective in fighting against prostate and breast cancer.

Article Source: http://EzineArticles.com/8552468

Healthy Ways For A Healthy Life

The food we consume plays the most important role in our healthy and lifestyle directly. Building a healthy grocery list is the best thing a home maker can do, the benefits of which will last for a lifetime. A balanced diet is the key for complete well being of the family. By selecting the grocery item you are deciding about your health. Few changes in your daily eating habit can improve your health. With increasing number of lifestyle diseases, a proper diet is the answer to fight the odds. Let's take a look at how you can lead a healthy life by changing food habits.

• Avoid Junk Food: Junk foods are high in fat, sugar and cholesterol. We usually munch chips, fries and other snacks while watching the TV. Kids are fond of these snacks, but they are tasty and at the same time harmful. They have less nutritional values. So go for alternatives; munch fruits, sprouts, peanuts, grams etc.

• Your grocery list speaks a lot about you: Your health is the manifestation of your grocery shopping list, take some time and prepare it carefully. Include food that contains protein, carbohydrate, fibers, vitamins. Balance is the key and nature has a beautiful way of maintaining balance of your health through food. Nowadays online grocery stores are evolving like never before. Leverage the power of online grocery stores because they help you more than just supplying your groceries.

- You can save your money by buying from online grocery stores. These stores provide online grocery deals which will help you save your hard earned money.

- You can relax, plan and buy without having to worry about the long queue to pay the bill. Moreover you are not spending money and time commuting to the stores. You buy better under a stress free situation.

• Drink plenty of water: Proper amount of water is essential for the metabolism to function properly. Water flushes away the toxins and keeps your system clean.

• Sleep & Exercise: Do not deprive yourself from sleep. We often underestimate the importance of sleep. Sleep helps to rejuvenate the internal metabolism and maintain a proper hormonal balance. Exercise regularly to maintain proper health of your body and heart. You can try aerobics, yoga or a walk, whatever you find comfortable.

Our bodies are miraculous creation of nature. Treat it like a temple because once you are healthy you can enjoy your life to the fullest. You can chase you dreams and you can be happy.



http://ezinearticles.com/?Healthy-Ways-For-A-Healthy-Life&id=8785544

Lose Weight the Right Way: 3 Tips for Weight Loss

Are you struggling to slim down and look younger and you just can't figure out what to do?
If you are trying to lose weight and look younger, then you need to get yourself prepared and under control once and for all, and then you will begin to see faster results.
Did you know that your quality of your life and your weight is determined by how you feel moment to moment? You need to start thinking positive and know that you can do this. Here are 3 SIMPLE steps to start losing weight and looking 10 years, yes I said 10 years, younger:
1. Low Fat Diets have been the craze for many decades now and it was thought of to be the best way to lose weight, which was based on very poor scientific evidence. Since then many massive, long-term studies have shown that this kind of diet is a very poor choice and very harmful for a lot of people.
Don't fear fats, they do not make you fatter, they actually help your body regenerate your power hormones. Your body needs dietary fat and cholesterol in order to produce any and all vital hormones.
People that are on low fat diets usually are weak and guant. They are often sick and stressed out about every bit of fat that they are consuming. That for sure will not make you look or feel any younger.
2. Do you really love going to the gym? Do you ever really look at how little people change their bodies in all those classes? Cardio is good, but cardiovascular conditioning can be obtained with far less time and effort. In many situations, long duration exercise can actually accelerate the aging process by increasing free radicals. Free radicals can prey on your body's essential nutrients and tissues. There are ways to exercise that takes about a of the time of regular workouts.
3. You need to stop blaming it on how old you are. It doesn't matter how old you are. Your body does not own a clock. Recent studies have shown that men and women in their 90's were able to gain muscle tone in just a matter of weeks of simple weight training. Don't be one of those people that are constantly talking about how old they are and all their aches and pains and how life is just down hill after 40. Be positive and absolutely crave a challenge. Challenge is what keeps you YOUNG! The best challenge there is happens to be taking control of your health and body.
Bonus Tip:
Whatever it takes -- no matter what. Stay committed to the goal and visualize the results. Don't let anyone or anything stand in your way.
For many people weight loss and ways to looking younger can be expensive, time consuming, ineffective and it can even be dangerous if it is done in the wrong way. Instead, you may want to consider a new approach to weight loss and looking younger.
http://goarticles.com/article/Lose-Weight-the-Right-Way-3-Tips-for-Weight-Loss/9321976/

The Ingredient for Weight Loss

While there are tons of different diets out there, filling up on fiber is perhaps the healthiest and most successful way to shed the pounds. A groundbreaking study at Harvard showed the importance of fiber as it relates to weight loss. The study, which spanned over 12 years, showed that the women who increased their fiber instead of decreasing it, were half as likely to become obese. Simply adding fiber to their diet changed everything for their health. Not only will fiber help you lose weight, fiber also helps to prevent nasty illnesses like heart disease, diabetes, and cancer. (via Fitness Magazine)
What is fiber anyways? Fiber is found in all plants, but not meat or dairy. Fiber helps you to feel full for longer as it keeps blood sugar levels stable, keeping those cravings to a minimum. It is important that women get at least 25 grams of fiber per day in the form of both soluble and insoluble fiber. Soluble fiber dissolves in water and is responsible for lowering cholesterol, maintaining a healthy colon, and preventing digestive problems such as Irritable Bowel Syndrome and diarrhea. When mixed with water in the body, soluble fiber becomes a sticky gel-like substance that healthily slows the digestion of food. (via Dietitians of Canada) Be sure to add these soluble fiber foods to your diet:

• oatmeal
• lentils
• apples
• strawberries
• nuts
• flaxseeds
• beans
• blueberries
• psyllium
• carrots

Insoluble fibers can be described as the “roughage” of the digestive tract. It adds bulk to the diet and has a laxative effect in the body, helping to prevent constipation. Insoluble fibers are found mostly in whole grains and vegetables. (via WebMD)

Add these high insoluble fiber foods to your grocery list:

• whole wheat bread
• seeds
• brown rice
• zucchini
• broccoli
• tomatoes
• dark leafy vegetables
• raisins
• fruit
• root vegetable skins

The awareness that fiber is essential for weight loss is becoming better known, and big companies that produce processed foods are picking up on it,but beware. Many companies are creating “faux fibers” that are synthetically made in a laboratory or highly processed. They add this faux fiber to their products as a ploy to lure in consumers. This fiber does not have the same beneficial qualities as fiber found in plant based foods. So if you’re looking to up your fiber intake, it is best to stick to real, whole foods. (via Prevention)
http://www.skinnymom.com/2014/07/28/the-1-ingredient-for-weight-loss/

Fat: the facts

We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. It's important to cut down on fat and choose foods that contain unsaturated fat.

Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease.

But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself.

There are two main types of fat found in food: saturated and unsaturated. But which fats should we be eating more of?

Fats to cut down on

As part of a healthy diet, we should try to cut down on food that is high in saturated fat.

Saturated fat

Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.

• The average man should eat no more than 30g of saturated fat a day.
• The average woman should eat no more than 20g of saturated fat a day.

Eating a diet high in saturated fat can cause the level of cholesterol in your blood to build up over time. Raised cholesterol increases your risk of heart disease.

Foods high in saturated fat include:

• fatty cuts of meat
• meat products, including sausages and pies
• butter, ghee and lard
• cheese, especially hard cheese
• cream, soured cream and ice cream
• some savoury snacks and chocolate confectionery
• biscuits, cakes and pastries

Trans fats

Trans fats are found naturally at low levels in some foods, such as those from animals, including meat and dairy products. They can also be found in foods containing hydrogenated vegetable oil.

Hydrogenated vegetable oils may contain trans fats. If a food contains hydrogenated vegetable oil then this must be declared on the ingredients list.

Like saturated fats, trans fats can raise cholesterol levels in the blood. This is why it’s recommended that trans fats should make up no more than 2% of the energy (kJ/kcal) we get from our diet. For adults, this is no more than about 5g a day.

However, most people in the UK don’t eat a lot of trans fats. On average, we eat about half the recommended maximum. Most of the supermarkets in the UK have removed hydrogenated vegetable oil from all their own-brand products.

We eat a lot more saturated fats than trans fats. This means that when looking at the amount of fat in your diet, it’s more important to focus on reducing the amount of saturated fat.

Fats we can eat more of (unsaturated fats)

Remember, we don't need to cut down on every type of fat. Some fats are not only good for us, most people should be eating more of them.

Unsaturated fats

Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in: 

• oily fish such as salmon, sardines and mackerel
• nuts and seeds
• sunflower and olive oils

Unsaturated fats are also found in fruit and vegetables, such as avocados.

Tips on eating less fat

Check food labels

Nutrition labels on food packaging can help you to reduce the amount of fat you eat:

High-fat foods:more than 17.5g of total fat per 100g

Low-fat foods:less than 3g of total fat per 100g

These tips can help you cut the total amount of fat in your diet:

• Compare nutrition labels when shopping, so you can pick foods lower in fat. Use the 'per serving' or 'per 100g' information to compare different foods. Remember, servings may vary, so read the label carefully.
• Ask your butcher for lean cuts of meat, or compare nutrition labels on meat packaging.
• Choose lower-fat dairy products, such as 1% fat milk or lower-fat cheese.
• Grill, bake, poach or steam food rather than frying or roasting, so that you won't need to add any extra fat.
• Measure oil with tablespoons rather than pouring it straight from a container: this will help you use less.
• Trim visible fat and take skin off meat before cooking.
• Use the grill instead of the frying pan, whatever meat you’re cooking.
• Put more vegetables or beans in casseroles, stews and curries, and a bit less meat. And skim the fat off the top before serving.
• When making sandwiches, try leaving out the butter or spread: you might not need it if you're using a moist filling. When you do use spread, go for a reduced-fat variety and choose one that is soft straight from the fridge, so it's easier to spread thinly.

Get more practical tips on eating less saturated fat.

Nutrition labels

The nutrition labels on food packaging can help you to cut down on total fat and saturated fat.

http://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx

Meat in your diet

Meat is a good source of protein, vitamins and minerals in your diet. However, the Department of Health has advised that people who eat more than 90g (cooked weight) of red and processed meat a day cut down to 70g.

Making healthy choices can help you eat meat as part of a healthy, balanced diet. But some meats are high in saturated fat, which can raise blood cholesterol levels.

If you eat a lot of red and processed meat, it is recommended that you cut down as there is likely to be a link between red and processed meat and bowel cancer.

Meats such as chicken, pork, lamb and beef are all rich in protein. A balanced diet can include protein from meat, as well as from non-animal sources such as beans and pulses.

Red meat is a good source of iron, and meat is also one of the main sources of vitamin B12.

Food hygiene is important when storing, preparing and cooking meat.

Find out more about:

Meat and saturated fat

How much red meat?

Storing and preparing meat

Cooking meat

Liver and liver products 

Meat and pregnancy

Meat and a healthier diet

Making healthier choices can help you eat meat as part of a healthy diet.

Meat and saturated fat

Some meats are high in fat, especially saturated fat. Eating a lot of saturated fat can raise cholesterol levels in the blood, and having high cholesterol raises your risk of heart disease.

The type of meat product you choose and how you cook it can make a big difference to the saturated fat content.

For example:

• pork chops – trim the fat from pork chops and grill them, and they will contain around one-third the fat of roasted untrimmed chops (6.4g fat and 2.2g saturated fat per 100g compared with 19.3g fat and 7g saturated fat per 100g)
• rump steak – a lean grilled rump steak contains about half the fat of fried rump steak with the fat (5.9g fat and 2.5g saturated fat per 100g compared with 12.7g fat and 4.9g saturated fat per 100g)
• chicken – fried chicken breast in breadcrumbs contains nearly six times as much fat as chicken breast grilled without the skin (12.7g fat and 2.1g saturated fat per 100g compared with 2.2g fat and 0.6g saturated fat per 100g)

Make healthier choices when buying meat

When buying meat, go for the leanest option. As a rule, the more white you can see on meat, the more fat it contains. So, for example, back bacon contains less fat than streaky bacon.

These tips can help you buy healthier options:

• Ask your butcher for a lean cut.
• If you're buying pre-packed meat, check the nutrition label to see how much fat it contains and compare products.
• Go for turkey and chicken without the skin as these are lower in fat.
• Try to limit processed meat products such as sausages, salami, pâté and beefburgers, because these are generally high in fat. They are often high in salt, too.
• Try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and salt.

Cut down on fat when cooking meat

Cut off any visible fat and skin before cooking – crackling and poultry skin are much higher in fat than the meat itself.

Here are some other ways to reduce fat when cooking meat:

• Grill meat, rather than frying.
• Don't add extra fat or oil when cooking meat.
• Roast meat on a metal rack above a roasting tin so the fat can run off.
• Try using smaller quantities of meat and more vegetables, pulses and starchy foods.

How much red and processed meat should we eat?

Red meat (such as beef, lamb and pork) can form part of a healthy diet. But eating a lot of red and processed meat probably increases your risk of bowel (colorectal) cancer.

Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.

If you currently eat more than 90g (cooked weight) of red and processed meat a day, the Department of Health advises that you cut down to 70g.

Ninety grams is equivalent to around three thinly cut slices of beef, lamb or pork, where each slice is about the size of half a piece of sliced bread. A cooked breakfast containing two standard British sausages and two rashers of bacon is equivalent to 130g.

For more information, read Red meat and bowel cancer risk.

Storing, preparing and cooking meat

Good food hygiene is especially important when handling meat because of the bacteria that it can contain.

Storing meat

It's important to store and prepare meat safely to stop bacteria from spreading and to avoid food poisoning:

• Store raw meat or raw poultry in clean sealed containers on the bottom shelf of the fridge, so the meat can't touch or drip onto other food.
• Follow any storage instructions on the label and don't eat meat after its "use by" date.
• If you cook meat that you're not going to eat straight away, cool it as quickly as possible and then put it in the fridge or freezer. Remember to keep cooked meat separate from raw meat.
• Always thoroughly clean plates, utensils, surfaces and hands after they have touched raw or thawing meat to stop bacteria from spreading.

Freezing meat

It's safe to freeze raw meat providing that you:

• Freeze it before the "use by" date.
• Follow any freezing or thawing instructions on the label.
• Cook the meat straight away if you defrost it in a microwave. If you want to defrost meat and cook it later, thaw it in a fridge so that it doesn't get too warm.
• Use the meat within two days of defrosting. It will go off in the same way as fresh meat.
• Cook food until it's steaming hot all the way through.

When meat thaws, liquid can come out of it. This liquid will spread bacteria to any food, plates or surfaces that it touches. Keep the meat in a sealed container at the bottom of the fridge so that it can't touch or drip onto other foods.

If you defrost raw meat and then cook it thoroughly, you can freeze it again. But never reheat meat or any other food more than once as this could lead to food poisoning.

There is more information about how to freeze foods safely inFood safety.

Cooking meat

It's important to prepare and cook meat properly. Cooking meat properly ensures that harmful bacteria on the meat are killed. If meat isn't cooked all the way through, these bacteria may cause food poisoning.

Bacteria and viruses can be found all the way through certain meat. This means you need to cook these sorts of meat all the way through. When meat is cooked all the way through, its juices run clear and there is no pink or red meat left inside.

Meats that you should cook all the way through are:

• poultry and game, such as chicken, turkey, duck and goose, including liver 
• pork
• offal, including liver
• burgers and sausages
• kebabs
• rolled joints of meat

You can eat whole cuts of beef or lamb when they are pink inside – or "rare" – as long as they are cooked on the outside. This is because any bacteria are generally on the outside of the meat.

These meats include:

• steaks
• cutlets
• joints

Liver and liver products

Liver and liver products, such as liver pâté and liver sausage, are a good source of iron, as well as being a rich source ofvitamin A.

You should be able to get all the vitamin A you need from your daily diet. The amount of vitamin A adults need is:

• 0.7mg a day for men
• 0.6mg a day for women

However, because they are such a rich source of vitamin A, we should be careful not to eat too much liver and liver product foods because over the years, a harmful level of vitamin A can build up in the body. This is because the body stores any vitamin A it doesn't use for future use, which means you do not need to consume it every day. 

Having too much vitamin A – more than 1.5mg of vitamin A per day from food and supplements – over many years may make your bones more likely to fracture when you are older.

People who eat liver or liver pâté once a week may be having more than an average of 1.5mg of vitamin A per day. If you eat liver or liver products every week, you may want to consider cutting back or not eating them as often. Also, avoid taking any supplements that contain vitamin A and fish liver oils, which are also high in vitamin A.

Women who have been through the menopause and older men should avoid having more than 1.5mg of vitamin A per week from food and supplements. This means not eating liver and liver products more than once a week, or having smaller portions. It also means not taking any supplements containing vitamin A, including fish liver oil, if they do eat liver once a week. This is because older people are at a higher risk of bone fracture.

Pregnant women should avoid vitamin A supplements and liver and liver products. See below for more advice.

Meat and pregnancy

Pregnant women should avoid:

• Pâté of all types, including vegetable pâté. They can contain listeria, a type of bacteria that could harm your unborn baby.
• Liver and liver products. These foods are very high in vitamin A, and too much vitamin A can harm the unborn child.
• Supplements containing vitamin A, including fish liver oils, except if you are advised to take these by your GP.

For more information on pregnancy and food, see the Pregnancy and baby guide: foods to avoid.

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