Become a Healthier You; 10 tips to cut down on fat intake

Diets high in calories, that is high in fat or high in sugar are among the contributing factors of overweight and obesity, which are risk factors for Type 2 diabetes, high blood pressure, some cancers and cardiovascular diseases like heart disease and stroke.

To reduce the risk of overweight and obesity and its associated diseases, we need to cut down on fat intake. Below are tips to help cut down on fat intake.

1. During shopping, read food labels to buy less or no food high in saturated fat. A food product that contains 5g of saturated fat or more  per 100g of the product is high in fat.

2. Foods high in fat should be used sparingly and occasionally. These foods include;  butter, margarine, other spreading fats and low-fat spreads, cooking oils, oil-based salad dressings, mayonnaise, cream, chocolate, crisps, biscuits, pastries, cakes,puddings, ice cream, rich sauces, and gravies.

3. Opt for fat spreads rich in monounsaturated or polyunsaturated fats and cooking oils high in monounsaturates, such as soya, rapeseed or olive oils.

4. Always measure oil with a spoon instead of pouring it directly into your cooking utensil to prevent you from adding more oil than necessary.

5. Before cooking, trim visible fat from meat as it will prevent you from having too much fat in your diet. Additionally, buy lean meat and chicken from the butcher's.

6. Add fish such as salmon, sardines and mackerel to your diet. At least one portion of these types of fish per week as they are rich in essential fatty acid, Omega-3.

7. Use cooking methods such as roasting, grilling, baking for foods such as chicken, meat, chips to prevent you from using too much oil in your food.

8. Should you want to garnish your food, use fruits and vegetables and not oil as using oil it is likely to increase your fat intake. Additionally, skim the oil on top of a prepared food before serving.

9. Do you like pizza? If you do, try to choose pizza with lower fat toppings to help you cut down on fat intake. Also decide the number of times in a week or month you will eat pizza. This way you do not eat pizza every day as this is an unhealthy habit.

10. Reduce the number of times you eat outside or take-aways and if you do go out to eat or buy takeaways, go for low fat choices.

Get more tips from the book, Become A Healthier You.

Photo (above) credit: www.sphil.nhs.uk

About contributor

Irene Danquah, ANutr holds a BSc Biochemistry from the Kwame Nkrumah University of Science and Technology (KNUST), Ghana and an MSc Public Health Nutrition from the University of Southampton, UK. Irene is member of the UK Association for Nutrition (AfN) and the Ghana Nutrition Association. She is on the UK Voluntary Register of Nutritionists (UKVRN) as an Associate Nutritionist. Irene is the author of the book, Become A Healthier You. Like the World Bank, Irene also believes "Nutrition is an investment issue and improved nutrition is one of the major drivers of economic growth - World Bank, 2006". 

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What people are saying about the book.

If healthy living could be explained like a simple formula, Become A Healthier You will be the formula book   ~ Newaccra Magazine.

I find the book as very informative and educative in the health sector. One will definitely learn new and exciting details about him/herself.
She listed so many practical examples in her explanations and the “try your hands on”, which is extremely good for people who may be lost at a point as to what she is implying to while reading.
The arrangements of tables are also very easy to comprehend. ~ Samuela Bello (BA English student)


Generally a good book, easy to read and very educative . I enjoyed reading through it as it is concise and to the point. ~ Daniel Mensah (Senior Marine Pipeline Engineer).

About the Author 

Irene Danquah is an Associate Nutritionist registered on both the UK and Ghana’s nutrition associations. She has spoken on health issues on The United Nations' World Food programme’s discussions, radio, and other platforms. She is the Team Lead of Olime Health, a total health brand that specialises in health and nutrition consultancy, research and advocacy. She holds BSc  Biochemistry(Ghana) and MSc Public Health Nutrition (UK).

What Newaccra.com published about the book
Source: Newaccra.com

It doesn’t matter how you look physically. It doesn’t matter if you have a known condition or not. This new book says anyone can become healthier just by modifying five areas of their life – eating, activeness, sleeping, alcohol and smoking.

So exactly how do you make those changes to become healthier?

According to Become A Healthier You, written by associate nutritionist Irene Danquah, you have to embark on a healthy lifestyle journey. Everyday, you make it a point to achieve specific targets on healthy eating, restful sleeping, physical activeness, alcohol safety and no smoking.

The informative book explains and provides plenty examples of how to achieve each of those five elements. It clears common myths about alcohol, and shows people different ways to get a rough idea of how healthy they are without visiting a hospital. Some of those techniques are so simple that all you need is a tape measure!

People who want their information fast and hot will like the book. It quickly introduces what is essentially a formula for healthy living and provides a chapter full of tips – 101 tips actually. There are several ideas of healthy things people can do individually or together with their colleagues, family or faith group.

Some of the tips in the book are fun- like families organizing skipping rope competitions at home, and other tips are interesting – like people slicing bananas into their porridge instead of adding sugar!

Newaccra.com previewed the book and praised the work saying;

“If healthy living could be explained like a simple formula, Become A Healthier You will be the formula book.”

What the Author wants to tell you.

Hi, you have just made a big investment in your health by choosing to buy this book. By the time you finish reading this book, you will be challenged to begin a healthy lifestyle journey. Kindly share the good news of good health with your family, friends, colleagues and loved ones. 

You are now part of the mission to create a healthier world.

I thank you.

- Irene

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