How to cut the Fat It is easy to reduce the fat in your diet just by choosing different options. Below is a list of foods arranged according to their typical fat content per 100g. As foods can vary, we would still advise you to check the nutrition label. Meat (with all visible fat removed before cooking) & non-meat alternatives Chicken (breast, skinless) Egg white Lambs kidneys Lean pork, ham Quorn products e.g. mince, pieces Soya products e.g. mince Turkey (skinless), turkey slices and rashers Beef - extra lean mince, rump (lean only), sirloin (lean only), silverside stewing steak, corned beef), brisket (lean only) Burgers - minted lamb and venison Chicken dark meat, chicken breast in breadcrumbs Duck (lean only) Lamb (lean cuts) e.g. leg, cutlets (lean only), loin, shoulder (lean only), liver Lasagne Low-fat sausage, vegetarian sausage and burgers Meat paste Some offal (e.g. liver, oxtail (lean only), sweetbread) Pork - Gammon, back bacon (lean only, fat removed) Rabbit Tofu Whole eggs, preferably cooked without fat i.e. poached, boiled or scrambled Burgers - beef (check the label, some are lower in fat than this) Chicken eaten with skin on Fatty cuts of meat such as pork belly, lamb breast, streaky bacon Meat pies, pork pies, pasties Some offal (e.g. trotters and tails) Pâté Sausages, saveloy, sausage roll, hot dogs, salami Quiche Fish Shellfish (lobster, prawns, shrimp) Tinned tuna (in brine or spring water) White fish (cod, haddock, halibut, lemon sole, plaice) Crab Fish paste Fishcakes, fish fingers, fish in batter, preferably with batter removed Oily fish (e.g. salmon, trout, mackerel, pilchards, herring, sardines) Tinned fish - best if in brine, water or tomato sauce. If in oil, drain well Fish in rich creamy, oil or cheesy sauces Fish roe e.g. taramasalata Tinned fish in oil (undrained)
Your Nutritional Plan How to cut the Fat - Dietary advice Fruit, vegetables, pulses & nuts Fruit and vegetables - most types, fresh, canned, frozen, dried. Note: not grapefruit (see page 16) and consume Seville oranges sparingly Chestnuts Fruit juices and smoothies. Note: not grapefruit (see page 16) Potatoes (boiled, instant mash made up with water) Pulses e.g. lentils, kidney beans, baked beans (dried or canned), soya beans Sweet potato, yam and plantain Olives in brine Potatoes (oven chips, potato waffles and croquettes) Reduced fat coleslaw Thick cut chips Avocado Bombay mix Coleslaw French fries/skinny fries, crisps Nuts, seeds, trail mix, coconut Tortilla chips Cakes, biscuits, sweets & desserts Boiled sweets, fruit and wine gums, Turkish delight, jelly beans and jelly babies Custard and rice puddings made with skimmed milk Jelly Meringue Popcorn, air-popped Sorbet, low-fat frozen yoghurts (most), fruit lollies/ice pops Biscuits, plain or semisweet (some) Chocolate desserts/mousse Custard and rice puddings made with full-fat milk (check the label some are lower in fat than this). Ice cream (most, but check the label for the lowest fat option) Fruit scones, cereal bars, Nutrigrain bars, low-fat muesli bars. Toffees Cakes, pastries, cream filled biscuits and chocolate biscuits, shortbread, flapjacks, sweet muffin (most), doughnuts, cheesecake Frozen ice-cream dessert Chocolate, fudge, Indian sweets Popcorn cooked with oil or butter
How to cut the Fat (continued) Drinks & soups Tea, coffee, water, fizzy drinks, fruit juices, squash Clear or broth based soup. Instant soup (made up with water). Vegetable based soup (without cream) Low-fat milkshake (most, but check label) Drinking chocolate, malted drinks (most, but check the label for lowest fat option) Cream-based soup Drinks with cream such as hot chocolate with whipped cream, etc. Condiment, dips and spreads Fat-free salad dressings (check the label) and reduced-fat mayonnaise with no more than Herbs & spices, garlic, pepper, lemon juice, stock cubes, yeast or beef extract spreads vinegars (malt, rice, balsamic) and pickles (made without oil). Jam, marmalade (use marmalade made from Seville oranges sparingly), honey, golden syrup Salsa dips Tomato ketchup, Brown sauce, mustard, soy sauce Horseradish sauce Lemon curd Reduced-calorie salad cream and mayonnaise (some) Reduced fat houmous, guacamole, tzatziki Houmous Peanut butter, chocolate spreads Most dressing including salad cream, mayonnaise, French dressing Taramasalata
Your Nutritional Plan How to cut the Fat - Dietary advice Dairy products & alternatives Skimmed, 1% fat & semi-skimmed milk (pasteurised, UHT or condensed) Dried skimmed milk powder Skimmed milk fortified with plant sterols/ stanols Soya milk with added calcium and rice milk (check label) Full-cream milk (pasteurised, UHT or condensed), evaporated milk, preferably reduced fat, Channel Island milk, Goats and Sheeps milk Reduced fat coconut milk Reduced-fat single cream substitute Cream (clotted, double, single, whipping, soured, UHT canned spray) coconut cream and coffee creamers Reduced-fat double cream substitute Low-fat cottage cheese, curd cheese, quark, very low-fat cream cheese spreads (with fat no more than 3g/100g) Cottage cheese, half-fat cheddar, Ricotta, reduced-fat Edam Light cream cheese spread Full-fat cream cheese, full-fat cheeses e.g. Cheddar, Brie, Camembert, Stilton, Gouda, Edam Parmesan, Edam, Feta, Danish Blue, Mascarpone, Mozzarella, Paneer Fat free, diet or low-fat yoghurt, plain or fruit or fromage frais Low-fat yogurts fortified with plant sterols/ stanols, 0% Greek-style yoghurt Low-fat soya desserts Greek yoghurt, preferably light, fromage frais, full-fat yoghurts Half-fat crème fraiche Crème fraiche
How to cut the Fat (continued) Cereals, breads, crackers & grains Bread e.g. wholemeal or white sliced or rolls, rye, pitta, chapatti, made without fat Breakfast cereals without nuts, preferably wholegrain, porridge oats Crumpets, English muffin Rye and wheat crisp breads, rice cakes (most) Wheat flour Cream crackers, water biscuits, bread sticks Muesli, nut-based cereals Pizza opt for thinner bases with less cheese on top and avoid stuffed crust Onion Bhajis, samosa Speciality breads e.g. focaccia, ciabatta, garlic bread, naan, paratha, chapatti, made with fat, flour tortillas/wrap Tea cakes, fruit bread Croissants, Danish pastries (most), mince pies, oat cakes, cheese scone, waffles, puris Pastas, noodles and other savouries Boiled rice and pasta Pasta with tomato sauce (most, check label) Noodles Egg fried, pilau Pasta with carbonara or cheese sauces (most) Yorkshire puddings
Reading food labels There is a vast range of food available in supermarkets today and it is impossible to list all foods here. The best way to make sure you stick to your fat allowance is to check the fat content of foods by reading the nutrition label. When checking nutrition labels look for the per 100g column (see example label below) and find the fat content the food contains. The picture shows a food that contains 1.5g fat per 100g. This is a low-fat food. Example of a nutrition label 3 The nutrition label is for demonstrative purposes only. It does not represent an actual label. Remember: Nutrition Typical values 100g Each slice contains (typically 44g) % RI* for an contains RI* average adult Energy 985kJ 435kJ 8400kJ 235kcal 105kcal 5% 2000kcal Fat 1.5g 0.7g 1% 70g of which saturates 0.3g 0.1g 1% 20g Carbohydrate 45.5g 20.0g of which sugars 3.8g 1.7g 2% 90g Fibre 2.8g 1.2g Protein 7.7g 3.4g Salt 1.0g 0.4g 7% 6g This pack contains 16 servings * Reference intake of an average adult (8400kJ / 2000kcal) High fat: more than 17.5g of fat per 100g (or 8.75g of fat per 100ml for drinks) you need to avoid these. Medium fat: between more than 3g 17.5g fat per 100g (or between more than 1.5 8.75g per 100ml for drinks) you might be able to incorporate some of these sometimes, but you need to count the fat content. Low fat: 3g of fat or less per 100g ( for drinks) you should be able to eat most of these fairly freely. However, if you eat large amounts of low-fat foods and drinks you may still exceed your Max. Daily Fat allowance. If some of your favourite foods are in the high-fat column, eating them too often or in large portions may cause unwanted side effects of Lojuxta on your stomach and digestive system. Changing to lower fat alternatives including fat-free and low-fat options will help minimise this. The following table provides some examples of higher fat foods that you will need to avoid and suggests some low-fat substitutions you can try. 3. Source: http://www.nhs.uk/livewell/goodfood/pages/food-labelling.aspx#nutrition