Developed by the British Dietetic Association.
Small changes to your daily diet can make big differences in the long run. Controlling the fat in your diet is one of the best ways to help you lose weight.
Each gram of fat contains 9 calories, twice as much as the starchy carbohydrates found in bread, rice, pasta and potatoes. So it makes sense to check out how much fat you eat and watch out for "hidden" fats.
How often do you eat fatty foods and snacks - could you eat smaller portions, eat them less frequently or opt for lower fat versions?
As a quick guide, use this rule of thumb to help you work out whether the amount of fat, sugar and saturated fat listed on food labels is a little or a lot. Cutting down on sugar is another way to cut calories, and eating too much saturated fat can increase your risk of heart disease.
For a complete meal or 100g of a snack item (such as biscuits or crisps)
|5g sugars||A LOT
|3g fat||20g fat|
|1.5g saturated fat||5g saturated fat|
For more about heart disease see www.bhf.org.uk. For more information on labelling see: www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx.
Small Changes, Big Benefits
See just how many grams of fat and calories you can save by making some simple food swaps:
|2 chocolate digestives for 2 plain biscuits|| 113kcals
|Cream cake for currant bun|| 85kcals
|Can of fizzy drink for sparkling mineral water||138 kcals|
|Milkshake for a diet drink|| 516kcals
|Large burger, large fries for a regular burger, regular fries|| 461kcals
|1 pint whole milk for 1 pint skimmed milk|| 200kcals
|Chocolate biscuit for an apple|| 89 kcals
Did you know, by making the food swaps above, you could save around 2000kcals and 150g fat! That's a whole day's energy intake for a woman.
page 3 of 3