Limit foods like cakes, biscuits, pastries and savoury snacks. These foods are termed ‘discretionary foods’ and are foods that should be limited sometimes and in small amounts. Cakes, pastries, biscuits, pizza, hamburgers and hot chips are one of the main sources of saturated fat in our diets.
Swap full fat dairy foods for reduced, low or no fat dairy foods for all family members more than two years old. You will remove 4 kg of saturated fat from your diet in a year if you do this with 1 cup of milk, two slices of cheese and a small tub of yoghurt a day. You can remove even more by choosing no fat foods.
Swap butter for a margarine spread made from canola, sunflower, olive or dairy blends. Just doing this with your morning toast and sandwiches at lunch will remove 2.85 kg of saturated fat from your diet in one year.
Cut the fat. Trim all visible fat from meat, remove skin from chicken and try to avoid processed meat (e.g. sausages and salami). Look for products that have the Heart Foundation Tick.
Eat two to three serves of oily fish a week. A serve of fish is 150 g, which is about the size of your whole hand. Including fish two to three times a week instead of meat or chicken is a simple way to reduce saturated fat in the diet while getting the added benefits of omega-3. Add fish oil capsules and omega-3 enriched foods and drinks to your diet if you’re not eating enough oily fish.