How can I consume less fat?

Enas Shakkour
Nutrition & Dietetics Specialist
  • When cooking, spray your pan instead of using oils and butters.
  • Do not add mayonnaise to your sandwiches. Instead, use ketchup or mustard. If you really want some mayonnaise, you can measure out a teaspoon of mayonnaise and spread it out on the bread with a knife.
  • Avoid dressings on your salad. Try vinegar, fat-free dressings, or olive oil. Olive oil is a fat, but it is a healthy fat. If you can't eat your salad without dressing, measure out a Tablespoon of dressing and drizzle it on your salad.
  • Choose skim milk or 1% milk and low fat dairy products.
  • Avoid pastries, cookies, and doughnuts.
  • Do not eat chicken skin or high-fat animal products. Choose lower fat ground beef.
  • Choose baked chips instead of fried chips for snacks.
  • Stay away from fried foods, and choose baked, grilled, braised, or boiled.

With that said, some fats are essential for your body. Fatty fish, avocados, olive oil, nut butters, and nuts are fats that are good for you.

Dr. Andrea Pennington, MD
Integrative Medicine Specialist

When shopping, choose foods low in saturated fat, opt for low-fat dairy products (if you eat them at all) and cook with oils low in saturated fats. This is an easy way to cut calories from your diet since fat provides 9 calories per gram. Decreasing your saturated fat consumption also saves your heart by lowering your cholesterol. High cholesterol leads to hardening of arteries which leads to heart attacks.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.