Use less saturated fat. While reducing your total fat
intake, substitute unsaturated fat and oils for saturated fat
in food preparation. For example, instead of butter, use
margarine or vegetable oil. One teaspoon of butter can be ...
1 g or less saturated fat per serving and no more than 15% of calories from saturated fat
Reduced or Less Saturated Fat
At least 25% less saturated fat per serving when compared with a similar food ...
Some fish, like cod, have less saturated fat than either chicken or meat.
Limit goose and duck. They are high in saturated fat, even with the skin removed ...
Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola oil and olive oil.
Balance the number of calories you eat with the number you use each day.
The truth is, there is nothing especially new about this diet - or any diet plan that cuts out unhealthy processed foods together with excess sugar, and recommends less saturated fat.
Low cholesterol: 20 mgs or less cholesterol AND 2 grams or less saturated fat
Low sodium: 140 mgs sodium or less per serving
Light: either 1/3 fewer calories or 1/2 the fat of regular items.
These versions usually contain less saturated fat.
Use low-fat spreads instead of butter. Most margarine spreads contain less saturated fat than butter. Look for a spread that is low in saturated fat and doesn't contain trans fats.
Research shows that children who eat family meals get more fruits and vegetables and less saturated fat, and have an overall higher-quality diet. Gathering at the table allows you to connect with loved ones during your busy day.
It is evident that those who follow the Mediterranean diet consume less saturated fats then those who are on the average American diet. However, there are some key similarities.
At the very least, follow one of these guidelines. Just remember, the less saturated fat, calories, and cholesterol you eat, the faster the pounds will fly - especially in combination with regular cardio exercise! ...
But they tend to eat less saturated fat. In fact, intakes of saturates are well within our dietary guidelines. Instead, more than half of the calories in a Mediterranean diet come from monounsaturated fats.
There are three different types of fat. Monounsaturated, polyunsaturated and saturated. Everyone should eat less saturated fats found in meats, dairy products, coconut, palm or palm kernel oil, and hardened shortening.
They contain a large amount of high quality protein which is good if you workout a lot. If your family has a history of high cholesterol consider using an egg substitute. There are also eggs that have less saturated fat than others.
However, this style of eating does include less saturated fat than the eating habits of the average British or American. Monounsaturated fats such as olive oil raise blood cholesterol levels far less than saturated fat.
If you are following a reduced calorie plan and your calorie needs are 1400, the saturated fat should be only 15 grams or less per day. If you are at high risk for heart disease, you should eat even less saturated fat, 7% of calories rather than 10%.
 See also: Health, Saturated Fat, Fat, Cholesterol, Diet
  
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