3 Tips for Cutting Back on Your Daily Fat Intake

Many people with type 2 diabetes get so focused on counting carbohydrates that it’s easy to forget to keep an eye on fat intake. There's so much to consider when it comes to diets. Foods high in fat may clog arteries and increase low-density lipoproteins (LDL, or bad cholesterol), potentially increasing risk for cardiovascular disease.

It's important to minimize your dietary fat intake

The American Heart Association recommends a daily, total fat intake of 25-35 percent of our calories, roughly 80 grams of fat or less a day, based on 2,000 calories a day diet. So, how can you reduce your daily fat intake? Here are some tips that work for me when it comes to cutting back on my dietary fat intake without cutting back on taste.1

Kitchen tools can come in handy

A few great tools to help reduce the amount of oil used in daily cooking are oil misters and pour spouts with caps. Oil misters allow for even distribution of oils for sautéing while using a minimal amount of oil. Some of my favorite oils are extra virgin olive oil, avocado oil, and sesame oil. Attaching special pour spouts with dust caps/flip lids allows for precision when using oil, and prevents pouring with a heavy hand.

Embrace vinegar in home cooking

I’ve become a huge fan of sautéing and roasting with an oil and vinegar mix. This helps cut down on the amount of fat in the food that you cook. Today you can find flavored vinegar in all dimensions. Some of my favorites are balsamic vinegar which makes roasting vegetables a breeze, and rice wine vinegar combined equally with sesame oil makes for excellent tofu, chicken, or vegetable stir-fry. I was gifted a bottle of honey ginger white balsamic vinegar for my birthday and it changed my life!

Choose reduced-fat cheese instead

I LOVE cheese to the point where I was eating way too much of it. Recently, and on the advice of my local butcher, I begrudgingly tried reduced fat and reduced salt alpine lace cheese. I was surprised that it was still really tasty! The reduced-fate cheese tastes equally as good as full-throttle swiss cheese and with 25 percent less fat and sodium.

These small changes are easy to try to help you reduce your fat intake in your daily diet. What are some of your own tips to lower your dietary intake of fat?

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