In an ideal world, nutritious foods would always be available, along with the time to sit down and enjoy a pleasant meal. But in the real world it is difficult to enjoy a diet which would be fatless and nutritious. If such a diet is available then it would be a dieters dream. Most fats are found in meat, poultry, fish, dairy products, plant oils, and processed foods.
Replacing fat with more protein and other nutrients in a diet is a dream come true. One problem with all fats is that they are very high in calories (9 calories per gram as compared to 4 calories per gram in carbohydrates and protein). Eating more calories than your body can use causes weight gain. Weight gain increases your risk for developing health problems. These health problems include high blood pressure, high cholesterol, type 2 diabetes, heart disease, stroke, cancer, gallstones, and gout.
Not all fat is bad. Some fat in the diet is needed for good health. Diet Advice:-
Fat provides calories, which give you energy.
Fat is used by your body to make hormone like substances that control blood pressure and other heart functions.
Fat helps the body absorb fat-soluble nutrients such as vitamins A, D, E, and K. Certain antioxidants are also absorbed much better if fat is present. (Antioxidants help keep the body's cells healthy.)
Some fats found in plant oils and fish can help prevent chronic disease.
In addition, fats and oils add flavor, aroma, and texture to food, helping it taste good.
Harmful fats include saturated and trans fats. Experts recommend that the saturated fat in your daily diet provide no more than 10% of your total calories. Also, you should keep trans fats as low as possible.
Saturated fats are found mainly in animal products such as meats; poultry (mostly in dark meat and skin); whole and partially skimmed dairy products, including milk, cheese, ice cream, butter, and sour cream; and lard. Eating too much saturated fat is strongly related to higher cholesterol levels. Meals high in these fats can also cause sudden increases in triglycerides and other blood fats. This, in turn, decreases blood flow through the arteries and heart.
Trans fats can be found naturally in some animal products, but most of the trans fats in our diet are manufactured from polyunsaturated oils. Hydrogenated (trans fats) fats are used in stick margarine, processed foods, and many commercially baked and fast foods such as ice cream, cakes, cookies, chips, shortening, popcorn, and French fries. Hydrogenated fats may be even more dangerous for the heart than naturally occurring saturated fats and may be associated with some cancers. Food manufacturers must now list the amount of trans fats, along with saturated fat, on the Nutrition Facts label of packaged foods.
Polyunsaturated and monounsaturated fats are good or beneficial fats and oils. Some of these fats are considered essential, meaning that they are necessary for health. Polyunsaturated fats are found mostly in fish and plant oils such as sunflower, corn, soybean and cottonseed. Monounsaturated fats are found mainly in canola, olive, and peanut oils, as well as most nuts
Fat requirement diet
Get no more than 20 to 35% of your total calories from fat.
Get less than 10% of your calories from saturated fat. For example, if you eat 2000 calories a day, you should eat no more than 20 grams (g) of saturated fat. If you have heart disease, less than 7% of your calories should be from saturated fat.
Avoid or limit trans fats (often found in processed foods).
Eat less than 300 milligrams (mg) of cholesterol per day (less than 200 mg if you have heart disease).
You can cut down on the fat in your diet by eating fewer high-fat animal products, such as red meat, poultry with skin, whole-milk dairy products, and fried foods. Be aware that even healthy fats, such as oils, nuts, seeds, and avocado, are high in calories and should be eaten in limited amounts. Eat more fruits, vegetables, and whole grains.
Not all fat is bad, but it can be unhealthy if you eat too much. Become aware of the amounts and kinds of fat in your diet. Reducing the fat in your diet can be your first step to a healthier diet and a healthier you. And that’s a fat replacing diet advice for you.
The bottom line : By substituting a few lower-fat versions for the higher-fat foods you eat frequently, you can save calories, which can add up to make weight control easier. The key is to make those switches without simultaneously doubling your portion size or choosing the “light” version of a product richer than something you would normally choose.