HEALTHY MEAL PLAN ‐ 12 FATTIEST FOODS TO AVOID WHEN DIETING

Very often we are too busy to organize our food plan or to read food labels and choose the right  products according to our healthy meal plan. Fat is an essential part of our diet as it provides energy. However fat is also the highest calorie nutrient and it contains 9 kcal per 1g of fat while 1g of protein contains only 4kcal. This means that the same amount of fat contains two times more calories than the same amount of protein. It is also much more difficult to burn fat than carbohydrates.

In a balanced diet, women need 70g of fat per day. We all know that junk food is not healthy and is high in fat. Do we know which grocery food products are really high in fat (especially saturated fat) and should be avoided? We have prepared a list of 12 the fattiest foods to avoid when dieting to help you organize your healthy meal plan better and also keep your cholesterol level lower.

In ascending order from least fatty to most fatty:

12. Pate (pork, chicken, duck)

In 100g: fat: 31.1-37.4g, saturated fat: 10.3-13.3g, 344-395 kcal

Pate is a mixture of cooked meat and minced fat. Liver pate is especially high in fat, it can contain up to 37g of fat in 100g. If you like pate you’re better off replacing it with a lean ham.

Best Pate choice: Sainsbury’s Ardennes Pâté, Be Good To Yourself: In 100g: fat: 11.5g, saturated fat: 4.4g, 178 kcal

11. Pork Belly Joint, Streaky Bacon, Smoked Pancetta, Lamb Rack

In 100g: fat: 29,9-36.3g, saturated fat: 11,6-14.9g, 367-425 kcal

If you are a fan of pork belly roast or pancetta you may need to re-consider it. It’s probably the fattiest meat part available in the market. It can contain up to 36g fat in 100g and up to 15g of saturated fat. If you want to slim down better ditch that fatty pork belly and bacon today!

Better choice: You can find a very lean gammon joint: In 100g: fat: 3.1-5.7g, saturated fat: 1.1-2.0g, 151 kcal.

Tip: If you see fatty bits just cut them off.

10. Chocolate Brownie Pudding

In 100g: fat: 30,7g, saturated fat: 18,5g, 485 kcal

We love chocolate brownie pudding but it’s one of the fattiest desserts on the shelf. We have found a better choice for you, chocolate sponge.

Best Choice: Chocolate Sponge, Be Good to Yourself: In 100g: fat: 2.0g, saturated fat: 1.1g, 181 kcal

9. Crisps, Mini Cheddars

In 100g: fat: 29.9-31.9g, saturated fat: 2.6-11.9g, 513-526 kcal

Crisps and cheddar biscuits is a big no-no. The habit of consuming crisps is a big contributor to weight gain. Also potato starch found in crisps causes tooth decay. Crisps’ high salt level is linked with high blood pressure problem, ditch them today!

Better Choice: Walkers Baked: In 100g: fat: 8,3g, saturated fat: 0.8g, 411 kcal

8. Shortbread cookies, milk chocolate biscuits and butter biscuits

In 100g: fat: 25-31,3g, saturated fat: 13-17.4g, 514-535 kcal (4-5 biscuits)

Chocolate biscuits contain cocoa butter and the other biscuits contain butter which are fat components therefore these biscuits can be high in fat.

Best Choice: McVitie’s Breakfast Biscuits, McVitie’s Cafe Noir Biscuits, McVitie’s Light Digestive Biscuits: In 100g: fat: 4.5-14,4g, saturated fat: 1.5-3.9g, 410-452 kcal

7. Danish Twist Maple Pecan

In 100g: fat: 35,2g, saturated fat: 12,7g, 499 kcal

These pastries are very nice but very fatty. There are different options in supermarkets so switch to the below propositions.

Better choice: Hot Cross Bun: In 100g: fat: 6.8g, saturated fat:  g, 310 kcal, or Turnover with Apple Filling: In 100g: fat: 15.2g, saturated fat:  7.5g, 293 kcal

6. Blue Cheese, Cheddar, Red Leicester, Cambozola, Double Gloucester, Mascarpone, Spanish Manchego

In 100g: fat: 31.8-42g, saturated fat: 20.7-30.4g, 389-460 kcal

Cheese is made from milk. It provides a good amount of protein and calcium but also some varieties can contain a high amount of saturated fat. High consumption of cheese can add to weight gain and can increase risk of heart disease.

Better Choice:

Edam In 100g: fat: 24g, saturated fat: 17g, 316 kcal

White Cheese Mature, Be Good To Yourself In 100g: fat: 15.3g, saturated fat: 9.9g, 258 kcal

5. Spanish Chorizo, Salami, Peperami Sausage

In 100g: fat: 32,2-46.1g, saturated fat: 12.0-18g, 411-508 kcal

Chorizo and salami is a sausage usually made from pork and pork fat. They can contain a really big amount of fat which definitively won’t help with weight loss. Sausage rolls should also be avoided.

Better Choice: Roast Ham In 100g: fat: 2.8-3g, saturated fat: 1-1.2g, 107-120 kcal

4. Chocolate Spread

In 100g: fat: 31.6-38.6g, saturated fat: 7.5-10.9g, 544-572 kcal

Chocolate spread contains cocoa, milk and often a quite high amount of oil therefore is high in fat. It’s a no-no on our list.

Better Choice: Reduced Sugar Jam: In 100g: fat: 0,1g, saturated fat: 0.1g, 179 kcal

3. Honey and Mustard Dressing

In 100g: fat: 64,1g, saturated fat: 4.9g, 598 kcal

Would you expect that your dressing can contain more fat and calories than your salad meal itself? Ditch it!

Best Choice: Honey and Mustard Dressing, Be Good to Yourself – In 100g: fat: 0.8g, saturated fat: 0.1g, 73 kcal

2. Double Cream, Extra Thick Double Cream

In 100g: fat: 47,5g, saturated fat: 29,7g, 445 kcal

No, no there is no room for double cream in a healthy diet. 100g contains nearly 30g of saturated fat! Think about your poor heart!

Best Choice: Elmlea Single Light Cream In 100g: fat: 10g, saturated fat: 8g, 120 kcal

1. Butter

In 100g: fat: 81,5g, saturated fat: 52g, 742 kcal

The biggest enemy is butter. If you use butter everyday you should find different alternatives. You’re gaining weight and amounts of cholesterol contained in butter can increase risk of coronary disease significantly.

Best Choice:

Weight Watchers Dairy Spread In 100g: fat: 10.9g, saturated fat: 6.9g, 116 kcal

Flora Spread Lighter than Light In 100g: fat: 18g, saturated fat: 4.5g, 190 kcal

I can’t believe it’s not butter, Spread Light, In 100g: fat: 38g, saturated fat: 11g, 350 kcal

If you use any of the listed products regularly they can add to weight gain due to high fat content. If you want to lose weight, start making better choices today! The alternative products will definitively help with weight loss and will also decrease risk of heart disease. Let us know what you think in the comments below. Your feedback is important to us.