Page 26 - Essentials For Eating Again

• Trans fats, found in veggie shortenings, a few margarines, crackers,

candies, cookies, snack foods, fried foods, baked goods, and additional
processed foods made with partially hydrogenated vegetable oils.

When centering on healthy fats, a great place to begin is bringing down your
consumption of saturated fats. Saturated fats are chiefly found in animal

products like red meat and whole milk dairy products.

Poultry and fish likewise contain saturated fat, but less than red meat.

Additional sources of saturated fat include tropical veggie oils such as
coconut oil and palm oil.

Easy ways to bring down saturated fat

• Consume less red meat (beef, pork, or lamb) and more fish and
chicken

• Try for lean cuts of meat, and stick with white meat, which has less
saturated fat.

• Bake, broil, or grill rather than frying.
• Take away the skin from chicken and trim as much fat off of meat as

conceivable before cooking.
• Keep away from breaded meats and vegetables and deep-fried foods.

• Pick out low-fat milk and lower-fat cheeses like mozzarella if possible;
enjoy full-fat dairy in moderation.

• Utilize liquid veggie oils like olive oil or canola oil rather than lard,
shortening, or butter.

• Keep away from cream and cheese sauces, or have them served on the
side.

A trans fat is a normal fat molecule that has been bent and deformed during
a procedure called hydrogenation. During this procedure, liquid vegetable

oil is heated and blended with hydrogen gas.

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