Patient was educated on measures to reduce unhealthy fat intake as follows:
- Substituting fish, chicken, and turkey for beef and pork, twice a week, can help cutting down on consumption of unhealthy fat, increasing associated with red meat. Increasing consumption of fish can also promote intake of healthy unsaturated fats.
- Often, choose to have sea food such as, anchovy, mackerel, salmon, herring, tuna, shrimp, shellfish, and sardines on your diet, as they are rich in unsaturated and healthy fats.
- While eating chicken and turkey, choose to have meat that is skinless as skin has more saturated fat and is associated with more calories. Also, with white meat of chicken and turkey, choose to have more lean cuts of breast meat over thigh and leg pieces. Thigh and leg pieces comparatively have higher fat content and so, more calories.
- Choose to have your beef steak from sirloin or a tenderloin versus a ribeye, porterhouse, or a T-bone, as they have lesser amount of saturated fat and are comparatively healthier.
- Choose to have your pork steak from tenderloin or a top loin versus a center loin or a rib chop, as they have lesser amount of saturated fat and are comparatively healthier.
- Increase consumption of nuts and seeds, such as walnuts, pistachios, almonds, peanuts, hazelnuts, pecans, cashews, sunflower seeds, flax seeds, chia seeds, pumpkin seeds and sesame seeds, as these food sources are rich in unsaturated and healthy fats.
