Ten tips to help reduce your saturated fat intake
Choose lower-fat dairy products. Try 1% fat
milk and low-fat yoghurts. Look out for cheese that is lower in
fat.
Grate cheese instead of slicing – this can help you eat
less of it. And when you’re shopping, compare the
labels on different cheeses to see which contain less fat.
Eat chicken without the skin. And when you’re
cooking chicken, go easy with the creamy sauces – try a bit of
lemon and some herbs instead.
Use leaner mince. Check the labels on minced
beef and choose the option that is lower in fat. Or try using
turkey mince, which is even leaner.
Trim the fat off meat. And try grilling meat
instead of frying.
Compare labels and choose the option that is
lower in saturated fat.
Eat less pastry. Pastry is high in saturated
fat, so try not to have pies, pastries and sausage rolls too
often. And go for pies with just a lid or a base.
When you’re cooking, use unsaturated oils such
as sunflower, olive and rapeseed, instead of butter, lard and
ghee.
Eat healthier snacks when you’re on the go.
Many snacks can be high in saturated fat, so pick up an apple,
some dried fruit, or another healthy option. Check the label and
choose food that is lower in saturates.
Eat more balanced meals. To get the balance
right, eat lots of fruit and vegetables and plenty of bread,
rice, potatoes, pasta and other starchy foods. These are low in
saturated fat, so they help make your meals healthier.
Swaps to help cut down on saturated fat
Simply swapping one food for a healthier option can reduce
your saturated fat intake.
| Instead of… | Try… |
|---|---|
| Streaky bacon | Back bacon |
| Croissant with butter | Toasted bagel with low-fat soft cheese |
| Sausages | A lean cut of meat or chicken |
| Mashed potato with butter and whole milk | Mashed potato with lower-fat spread and semi-skimmed milk |
| Cake or biscuits | Currant bun or malt loaf with lower-fat spread |
| Creamy or cheesy sauce | Tomato or vegetable sauce |
| Butter on bread | Lower-fat spread on bread |
| Cream | Reduced-fat Greek yoghurt |
| Ice cream | Frozen yoghurt |
| Semi-skimmed milk | 1% fat milk |
| Full-fat yoghurt or creamy dessert | Low-fat yoghurt or low-fat mousse |