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Watch out for weekend binges

For many of us, weekends are a time to indulge.

Woman eating food from a bowl

Trouble is, some of our favourite weekend foods contain seriously high levels of saturated fat.

Weekend treats

Weekends are a time to relax and indulge for many. Trouble is, people may not be aware that eating those 'weekend treats' could be leading to a massive intake of saturated fat, which can pose a serious health risk.

For example, a simple weekend fried breakfast feast can alone amount to two or even three times the recommended maximum daily saturated fat guidelines (30g for men; 20g for women).

Recognise the risks

High saturated fat consumption can be risky because it raises blood cholesterol, which is a risk factor for coronary heart disease (CHD).

If you consume more cholesterol than your body needs it can cause the build up of fatty deposits in your arteries and may lead to heart problems.

The culprits

Prime saturated fat culprits on the menu include doughnuts, burgers, fried food, French fries, potato chips, dairy products, high fat cream sauces and dressings, cakes, sweet popcorn, processed foods such as confectionery, sweet pastries and ready meals.

Simple solutions

You can reduce your intake of saturated fat by making a few simple substitutions in your diet:

  • Swap butter, which is high in saturated fat, with a healthy margarine, which is lower in saturated fat.
  • Grill, poach or steam your food instead of frying it.
  • Eat more fruit and vegetables, as well as whole grains and pulses.
  • Trim the fat from bacon and other meats before cooking.
  • Choose fruit, raw vegetables or low fat cookies as an alternative to high-fat Danish pastries.
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