Relationships between fats and health .

It is not the food itself but how you prepare it that often determines the total fat ( and calories ) in a food .Compare the fat in 100 gms of broiled chicken ( 3.5 gms fat , 165 calories ) versus 100 gms of fried chicken ( 21 gms fat , 428 calories ) .What makes the difference in calories ? Fat . This feature suggests a variety of ways to manage a healthy level of fat in your diet .


Dr Rukadikar’s tips to handle fats in the diet :-

A ) At the grocery store – foods you purchase in the grocery store can tell you much about their fat content - if you take the time to read their labels .

Read manufacturers labels to determine both the amounts and the types of fat contained in foods .
Choose low- fat dairy products , including fat – free , 1 percent, and 2 percent , low - fat cheeses , and low – fat or fat – free yogurt .
Choose lean meats , fish and skin free chicken .
Choose foods naturally rich in the antioxidant nutrients and other protective compounds by eating five or more servings of fruits and vegetables every day .

B ) In the kitchen - ladies , if you are vigilant while cooking you can make much difference in the health of your family .

1. Use only 500ml of oil for single ( adult ) for 1 month . Also use canola oil and olive oil for baking , cooking and salad dressing .If you reduce fat by one tablespoon of butter or oil , you lower the total fat in the food by about 12 grams and at least 100 calories .
2. Prepare and or buy fried foods sparingly ; rather bake , braise , broil , steam, poach , and sauté .
3. Experiment with some new low fat , low cholesterol recipes . They are available on net or diet books.
4. Use low – fat or fat – free dairy products and bakery .Learn to substitute : low fat or fat – free milk for whole milk , low - fat or fat – free curd for sour cream .
If you are sautéing a vegetable such as onion in butter , margarine , or oil , try reducing the amount used and substituting water , fat – free vegetable or wine in its place .