Contents:
- Medical Video: A keto diet for beginners
- What fatty foods should be limited?
- Saturated fat
- Trans fat
- Tips to limit fat intake on Eid
- 1. Differentiate good fatty foods and that should be avoided
- 2. Eat more vegetables and fruit
- 3. Choose low-fat side dishes
- 4. Choose foods that are baked, boiled or steamed
- 5. Reduce snacks that contain trans fat
Medical Video: A keto diet for beginners
Fat is one of the nutrients needed by the body. However, excess fat actually endangers health. Especially when Lebaran arrived. Various foods will be available, and usually eat foods that are rich in fat. Not surprisingly, this makes a lot of people when their weight gain increases dramatically or cholesterol rises. Even though previously fasting a whole month. In order for your body weight and body fat composition not to rise, pay attention to the following methods so that your fatty food intake is controlled.
What fatty foods should be limited?
Not all fatty foods are bad, all you have to limit when Eid is fatty foods that contain bad fats.
Reported on the Healthline page, there are two types of bad or bad fats, namely saturated fat, and also trans fat. Both are found as a source of fat that is harmful to the health of the body.
Saturated fat
This type of fat is mainly mainly contained in animal-derived foods. Found in and high-fat dairy products. Some sources of saturated fats that are often found include:
- Fat cuts of beef
- Milk and dairy products (butter, cheese, cream, ice cream)
- Tropical oil (coconut oil, palm oil)
- Coconut milk
The excess saturated fat is proven to increase blood cholesterol levels. High LDL cholesterol levels can increase a person's risk of heart disease, diabetes, and arteries.
Trans fat
These trans fats can be found from foods containing hydrogenated vegetable oils. Example:
- Fried foods (fried bananas, fried potatoes, donuts and other fried fast food)
- Margarine
- Snacks (eg chips)
Like saturated fat, trans fat can increase LDL cholesterol. Even this type of fat can reduce fat levels as well as HDL cholesterol levels. Therefore, this fat can increase the risk of heart disease 3-fold higher than the intake of saturated fat.
Tips to limit fat intake on Eid
1. Differentiate good fatty foods and that should be avoided
After you know what kinds of fatty foods should be limited, this will make it easier for you to choose healthy foods during Eid. Choose healthy Lebaran special fatty foods like skinless chicken breast, almonds, and cashews.
While foods like rendang, stew meat, and fried chili sauce usually contain very high fat so you need to avoid it.
2. Eat more vegetables and fruit
Vegetables and fruit are foods that are rich in fiber. Because vegetables and fruit will be digested more slowly so that people will be full longer. So, you should choose citrus fruit as a snack in between large meals than you eat various types of Lebaran paintings that are high in trans fat.
After all, often eating vegetables and fruit will make you full longer and reduce your chance to eat foods that contain fat.
3. Choose low-fat side dishes
You can get side dishes from various food ingredients such as chicken, fish, meat, tempeh, tofu, and so on. To reduce fatty foods during Eid you must be able to pick and choose this type of side dish.
Reduce the red meat and also the innards that are provided on Eid day. Because both contain high saturated fat. Cut the part of fat that is visible on the meat or remove the skin from the poultry before cooking and eating it. Choose side dishes from fish, or skinless chicken, tofu, tempeh, and beans.
4. Choose foods that are baked, boiled or steamed
Compared to fried foods or foods that are always cooked with coconut milk, choose or make food when Eid without oil and coconut milk. When Lebaran will certainly be a lot of coconut milk menus, either opor, or fried sambal, rendang, and so on.
You must take the portion carefully. Eating, of course you can, but enough for one portion. For example, at lunch you choose a piece of rendang meat. Later tonight do not eat fatty meat anymore, just consume vegetables and carbohydrate sources such as brown rice.
5. Reduce snacks that contain trans fat
During Eid there will be many tempting dishes, but you should be able to limit snacks that are usually rich in trans fat. Reported on the Health page, food samples contain trans fats, which are fried chips, crackers, biscuits, paint, and ice cream.
Often when eating snacks does not feel full until the portion will be excessive, and trans fat has accumulated in the body. So, choose snacks from fruits that are low in fat and also filling so that the amount is easier to control.
