Day 25Another way to eat healthy is to either reduce the amount of fat you eat to recommended levels or replace saturated fats with poly- and monounsatrated fats.
Here’s a list of today’s assignments. You’ll find more details down below!
- Track the calories you eat today, keeping within your daily calorie goals, as well as paying attention to your carb, protein and fat percentage goals.
- Evaluate your food choices. How healthy are they? What can you do to make healthier food choices?
- Learn more about the differents kinds of fats, and how to reduced the bad ones and add the good ones to your diet.
- Come on over to Facebook, Twitter or Google + for support (or use the comments down below).
- Fill out the Daily Habits Awareness Sheet for Week 4 at the end of the day.
We covered fats on Day 18, but I thought I’d add in a bit more today as it concerns your food choices.
How to Reduce Unhealthy Fats
You can reduce the amount of saturated fats by replacing them with polyunsaturated and monounsaturated fats. So, replace butter and lard with oils like olive canola and safflower.
Consuming low fat milk and dairy products can help reduce the amount of fat you eat. Eating lean cuts of meat can help, too.
But watch out for low fat products that have empty calories. Just because a cookie is low fat doesn’t mean you can eat a whole bunch of them, right? Right!
Also, avoid man-made trans fatty acids. Trans fatty acids occur naturally in some foods, such as meat, milk and milk products. But you shounld’t avoid those foods because of their trans fatty acid. What you need to avoid are hydrogenated and partially hydrogenated fats. This is why it’s so important to read ingredients lists. Make informed choices.
How to Add Good Fats
I already mentioned replacing bad fats with good fats. Here are a few more ways to add good fats to your diet:
- Eat seafood instead of chicken or beef two to three times a week.
- Eat foods like nuts, olives or avocados in moderation. These foods can still pack a high calorie punch but are a source of healthy fats.
- Sprinkle flax seed onto whole grain cereal, onto low-fat yogurt or mix into a salad.
- Buy omega-3 eggs to add more omega-3 into your diet.
Here are a few more ideas for reducing fat in your diet:
- Take the Fat Out of Fast Food
- 5 Tasty Substitutes for High Fat, High Calorie Foods
- 4 Healthier Choices for Salad Dressing
Share the Experience
What’s your best tip for reducing fat in your diet? Do you eat seafood?
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Prep Day | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Week 2 Prep | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14
Week 3 Prep | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21
Week 4 Prep | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 | Graduation Day - Beyond the Boot Camp