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Slash Your Saturated Fat Intake

By Tracy Olgeaty Gensler, M.S., R.D.

As part of the Best Life Challenge, you've been asked to cut back on saturated fat; doing so will help not only your weight-loss efforts, but your health, too. (Check out Unhealthy Fat Fixes for more details on the dangers of saturated and trans fats.) You should try to limit your intake of saturated fat to 10 percent of your total daily calories. For instance, if you're consuming 1,500 calories per day, you should aim for less than 15 grams saturated fat; at 1,700 calories, cap saturated fat at 17 grams and so on. Making simple dietary swaps, such as the ones below, can help you get under that mark. Try one or more at your next meal.


Before

After

BREAKFAST: Crispbread and Yogurt

(408 calories, 10 g saturated fat)

• 2 slices Wasa Multi Grain Crispbread spread with 4 tablespoons neufchatel cheese (this has 1/3 less fat than cream cheese)

• 3/4 cup plain low-fat yogurt topped with 2/3 cup fresh berries

BREAKFAST: Crispbread and Yogurt

(413 calories, 3 g saturated fat)

• 2 slices Wasa Multi Grain Crispbread spread with 1 1/2 tablespoons almond butter

• 3/4 cup plain low-fat yogurt topped with 2/3 cup fresh berries

DINNER: Chili

(540 calories, 9.7 g saturated fat)

• Chili made with 3 ounces 80 percent lean ground beef, ½ cup kidney beans, ½ cup white beans, ½ cup tomatoes, 1 teaspoon fresh minced basil, 1 tablespoon balsamic vinegar and ½ teaspoon chili powder topped with 1 tablespoon shredded cheddar cheese

DINNER: Chili

(506 calories, 3.2 g saturated fat)

• Chili made with 3 ounces 92 percent lean ground beef, 3/4 cup kidney beans, 3/4 cup white beans, ½ cup tomatoes, 1 teaspoon fresh minced basil, 1 tablespoon balsamic vinegar and ½ teaspoon chili powder

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