I recently met with a diabetes treatment team and received some information about lowering fat intake that I would like to pass along. This information comes to you from the Dietitians of Canada - The Global Resource for Nutrition Practice. All credit for this information belongs to them and has been retyped exactly as provided to me.
I need to stress that this information is not meant to replace the conversation between you, your doctor or your treatment team. This information is provided as a learning resource only and should be discussed with your doctor or through individual counselling with a registered dietitian. It is intended as educational and informational purposes only.
This handout will help you to lower the fat in your diet. A lower fat diet can help you mange your weight and lower your blood pressure and cholesterol. It can also help you manage heartburn and lower your risk of some types of cancer. There are many ways to cut back on fat. Choose the ones that suit your lifestyle.
Steps you can take
Following Canada's Food Guide will help you choose healthy foods that are lower in fat. Try these tips below:
Choose leaner cuts of meat and poultry
look for these lower fat choices:
- Beef: Sirloin tip, inside, outside and eye of round, top sirloin, strip loin, flank, cross rib. Look for meat with less marbling.
- Pork: Leg butt portion roast, picnic shoulder roast, loin, tenderloin end roast, centre-cut loin roast.
- Poultry: White breast meat with no skin.
One Canada's Food Guide serving of meat, poultry or fish is equal to 75g (2.5 ox) cooked. That is about the size of a deck of cards. Most people only need 2-3 servings of meat and alternatives per day.
Choose lower fat milk and milk products
- Drink skim or 1% milk
- Eat yogurt made with 2% milk fat or less.
- Eat cheese with 20% milk fat or less.
- Compare the percentage of milk fat (M.F.%) on the package of dairy products and choose the lowest percentage M.F.
Use small amounts of fat
Use vegetable oils such as canola, olive and soybean, soft margarines and other fats sparingly. Aim for about 2-3 tablespoons of fat per day. This includes fat used for cooking, baking or salad dressings.
Avoid certain fats
Avoid foods made with partially hydrogenated oils and shortening (trans fats), palm oil, coconut oil or cocoa butter.
Check the label and choose products that do not contain these ingredients. Examples of foods that may use these types of fat are:
- Commercially baked goods
- Store bought cookies or crackers
- French Fries
- Hard margarine
Limit high fat snacks
Foods and desserts such as potato chips, nachos, cheesies, cookies, cakes or pastries should be limited. These types of foods are high in fat and low in nutrients. Choose fruits or vegetables instead.
Read the food label.
As a general rule, choose foods with less than 5% Daily Value (DV) for total fat. That's the same as 3 grams of total fat per serving. For more information on label reading see additional resources.
Choose products that are labeled as fat-reduced, lower-fat or fat-free more often. That means that the food product contains less fat.
Read the ingredients list
Choose foods that have the following items lower down on the ingredients list:
- Hydrogenated fats or oils
- Cocoa butter or oil
- Butter or Ghee
- Bacon or bacon fat
- Palm oil
- Tallow or beef fat