Saturated fat is a type of fat that is found mostly in animal foods such as red meat, butter and high-fat dairy products.
Saturated fat raises blood cholesterol levels, which can increase your risk of heart disease, type 2 diabetes and stroke. The NHS advises adults to eat no more than 30g of saturated fat per day.
Vegetables are a good source of nutrients, including vitamins and minerals, fibre and antioxidants. They also contain small amounts of carbohydrates, protein and fat. Vegetables also provide a range of other compounds that could have health benefits beyond their nutritional value.
Low-saturated-fat breakfasts are a great way to start the day, but you may need some help figuring out what’s on the menu. Eating foods high in saturated fat is one of the leading causes of heart disease and stroke. The American Heart Association recommends sticking to no more than 6 percent of your total daily calories from saturated fat. Here are some breakfast foods that can help you meet this goal.
Low-saturated-fat snacks
Snacks are another way to keep your saturated-fat intake down. But even healthy snacks can be high in saturated fat if you aren’t careful about what you choose. The American Heart Association recommends limiting your daily saturated-fat intake to less than 6 percent of total calories each day (or less than 13 grams per day for someone eating 2,000 calories a day). Here are some snacks that can help you meet this goal:
Saturated fat foods to avoid
There are some types of food that are naturally high in saturated fats and should be avoided as much as possible when trying to reduce your overall intake:
Processed meats like sausage, bacon and hot dogs — Processed meats are high in sodium and nitrates and low in nutrients, which makes them
Breakfast foods low in saturated fat:
Oatmeal
Fruit smoothie
Low-fat or non-fat yogurt
Low-sugar cereal with skim milk (1 cup)
Lunch/snack ideas that are low in saturated fat:
Vegetable soup* (3 cups) with a slice of whole-wheat bread (1 slice) spread with 1 tablespoon of peanut butter** and 1 cup of grapes**
Low-fat yogurt parfait with granola and berries** (1 cup each)
Dinner menu ideas that are low in saturated fat:
Roasted chicken breast, broccoli and brown rice** (2 oz chicken breast, 1 cup broccoli and ¾ cup cooked brown rice)
Breakfast is the most important meal of the day and it’s also the easiest to get wrong. Choosing a healthy breakfast that’s low in saturated fat can be tricky, especially if you’re not sure what to avoid. Here are some ideas for making a healthy breakfast:
1. Oatmeal
Oatmeal is one of the healthiest breakfast foods because it contains complex carbohydrates that release energy slowly and steadily throughout the morning. You can make oatmeal in many different ways, but one of my favorites is to add berries, cinnamon and nutmeg to plain oatmeal before cooking. If you have time, try making overnight oats by soaking oats overnight in almond milk with cinnamon and chia seeds—it makes for an awesome cold treat!
2. Eggs
Eggs are another great option for breakfast because they contain protein and healthy fats that can keep you full longer than carbohydrates alone. The best way to cook eggs is to poach them because this method retains more nutrients than other cooking methods like frying or scrambling. Poached eggs are delicious with chopped tomatoes, spinach leaves, avocado slices and fresh herbs like parsley or cilantro!
The USDA recommends that adults eat less than 10% of their daily calories from saturated fats.
Vegetables low in saturated fat
These vegetables are low in saturated fat and can be part of a healthy eating plan:
Asparagus
Broccoli (cooked)
Brussels sprouts (cooked)
Cabbage, green or red (cooked)
Carrots (cooked)
Cauliflower (cooked)
Corn, yellow or white (cooked)
Green beans (raw or cooked)
Lettuce, all varieties (raw or cooked)
Mushrooms (raw or cooked)
If you’re looking to reduce your intake of saturated fat, there are several ways to do it.
The first thing to do is to learn what foods contain saturated fat.
Saturated fats are found in animal products such as meat and dairy products. They are also found in some plant foods such as coconut oil, palm oil, and cocoa butter. Saturated fats are solid at room temperature.
Saturated fat can be removed from food by changing the cooking method or by removing some of the fat after cooking. For example, when boiling pasta instead of stir frying it, you will remove more saturated fat because less oil is used.
A low-saturated-fat diet also means eating plenty of fruit and vegetables and cutting down on high-fat foods such as cakes, biscuits and pastries that contain lots of saturated fats.
Breakfast Foods Low In Saturated Fat
Eggs: Eggs are a great source of protein and omega-3 fatty acids, but beware of the yolk. The yolk contains more than half the saturated fat in an egg. As such, it’s best to eat just the whites.
Oatmeal: Oatmeal is a good source of dietary fiber and complex carbohydrates. It’s also low in sodium and fat. The only issue is that it’s relatively high in sugar.
Avocado: Avocado is rich in monounsaturated fats, which can help lower cholesterol levels. It’s also loaded with healthy monounsaturated fatty acids (MUFAs) along with vitamins C and E — both powerful antioxidants that protect our cells from damage by free radicals produced by everyday living.
Low Saturated Fat Snacks
Nuts: Nuts are high in monounsaturated fats (MUFAs), which can help lower LDL “bad” cholesterol levels while increasing HDL “good” cholesterol levels — all important factors in heart health. To maximize their benefits, choose raw nuts instead of roasted or processed varieties; this way you’ll get more fiber and less added salt or sugar per serving. Limit your intake to no more than two ounces per day because
Low-saturated-fat breakfast ideas include:
Eggs. If you eat eggs, consider using egg whites instead of whole eggs.
Milk. Skim, 1%, 2% and whole milk are low in saturated fat.
Cheese. Choose reduced-fat cheeses such as cheddar, mozzarella and Swiss cheese.
Vegetables. Vegetables that are dark green or deep yellow often have more vitamins and minerals than those that are lighter in color. Examples include broccoli, spinach and collard greens. You can also add fresh or frozen vegetables to your meals and snacks to increase their nutritional value and variety.
Low-saturated-fat snacks include:
Fruits such as apples and bananas; vegetables such as carrots; fat-free or low-fat yogurt; pretzels (unsalted); popcorn (without added butter or oils); dry cereal (unsweetened); crackers or chips made from corn, rice or wheat with little or no added fats; nuts such as almonds or walnuts (unsalted).
Breakfast Foods Low In Saturated Fat
Breakfast is an important meal of the day, especially if you are trying to lose weight. But what should you eat?
If you’re watching your saturated fat intake, here’s a list of some breakfast foods that are low in saturated fat:
Egg whites, one whole egg and one egg yolk
Low-fat yogurt, 1 cup (12 ounces)
Low-fat cottage cheese, 1 cup (8 ounces)
Cereal made with bran or oat bran, 1 cup (6 ounces)
Oatmeal made with water or skim milk, 1 cup cooked ( 7 ounces cooked)
Low-sodium cereal with raisins, 1/2 cup (4 ounces)
Saturated fat is a type of fat that occurs naturally in animal products and some plant foods. Saturated fats are typically solid at room temperature.
A diet high in saturated fat can raise levels of LDL cholesterol and increase the risk of heart disease. However, like all types of dietary fat, saturated fat has both positive and negative effects on health.
According to the Dietary Guidelines for Americans, a MyPlate food pattern that is higher in vegetables, fruits, whole grains, legumes, low-fat dairy and lean meats can help you reduce your intake of saturated fat. If you eat too much saturated fat and trans fat — or not enough unsaturated fats — you’re at risk for developing heart disease and other chronic conditions such as diabetes.
Saturated fats can be found in:
Butter
Cream cheese
Cheese (including cream cheese)
Egg yolks
Ice cream
Margarine (partially hydrogenated oils)
Meat (beef)
Low Carb Snacks
1. Nuts
Nuts are an excellent low carb food and a great source of protein and healthy fats. They are also high in calories, so keep portion sizes under control. Some people may have nut allergies or sensitivities, so avoid if you have any concerns about this.
2. Cheese
Cheese is another excellent source of fat and protein on a low carb diet. It is also very filling and satisfying as a snack or part of a meal. Choose full-fat cheeses for maximum nutrition benefits and flavor.
3. Salmon
Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body and improve heart health (1). Omega-3 fatty acids are essential fats that cannot be made by our bodies – they must be obtained through diet or supplementation (2). You can buy canned salmon or cook fresh salmon at home with lemon juice, salt and pepper for added flavor (3). Serve with vegetables like broccoli or asparagus to up your vegetable intake for the day (4).
4. Avocado
Avocados are incredibly rich in monounsaturated fatty acids, which support heart health and lower LDL cholesterol levels (5). Just one avocado contains over 10 grams.