Eating Too Much Fatty and Fried Food

Replace the meat in your meal with vegetables.

Meat contains a lot of saturated fats and can lead to weight gain if you eat too much of it. But you don’t have to give up meat completely if you don’t want to. Simply replacing it with vegetables can keep you satisfied while loading your meal with fiber and vitamins. This works best if you combine vegetables with a protein source such as beans, rice or lentils. By mixing these two types of foods, you give yourself a wider range of nutrients. For example, beans are rich in protein, iron and zinc while vegetables are packed with fiber and vitamins. You can also add in some whole grains or seeds to make your meal even healthier!

Make your sandwiches with whole wheat bread.

Whole wheat bread contains less saturated fat than white bread and is also rich in fiber. These two nutrients help reduce cholesterol and keep blood sugar levels in check. So next time you’re making a sandwich, opt for whole wheat bread instead of white. Remember to keep an eye on the amount of toppings you add as well. Adding too much meat or cheese can increase the amount of saturated fat in your sandwich. To keep your meal healthy, try adding healthy toppings like avocado, cucumbers, leafy greens and tomatoes.

Avoid the crispy, fried chicken and go for roasted or grilled instead.

Crispy, fried chicken is high in saturated fat and can easily add to your daily calorie intake. Instead, favor roasted or grilled chicken which is high in protein and rich in minerals like iron and zinc. You can also try adding beans to your meal or using quinoa or brown rice as a side. Both are rich in fiber and protein. If you’re craving fried chicken, try baking or grilling it instead. By removing the skin and frying, you’ll significantly reduce the amount of fat in your meal while still enjoying the taste. You can also try making your own fried chicken using healthier oils like canola or olive oil instead of vegetable oil.

Consume more foods that are high in protein and fiber, like beans and whole grains.

Both beans and whole grains are rich in protein and fiber. The protein in these foods helps you feel full for longer and reduces the amount you snack between meals. Meanwhile, the fiber in these foods helps you lower your cholesterol and keeps your blood sugar levels in check. If you’re not a fan of beans, try incorporating them into your meal by making a dip or adding them to a salad. And if you don’t like whole grains, try experimenting with different types and textures to find something you like. Some examples of whole grains include oatmeal, barley, quinoa and whole wheat pasta.

Don’t drown your food in sauce and eat it while it’s still hot to lock in nutrients.

Sauces like ketchup, mayo, BBQ sauce and aioli are high in saturated fat and sugar. To keep your meal healthy, avoid drowning your food in sauce and try to eat it while it’s still hot. This lets you retain more of the nutrients in your meal. If you have to have sauce, try reducing the amount of sauce you use and pairing it with a dish that’s high in fiber. This will help you stay full for longer and prevent you from overeating. You can also try making your own sauce by mixing low-fat ingredients like yogurt and fruit.

Bottom line

To prevent weight gain, you should replace the meat in your meal with vegetables, make your sandwiches with whole wheat bread, avoid the crispy, fried chicken and go for roasted or grilled instead, consume more foods that are high in protein and fiber, don’t drown your food in sauce and eat it while it’s still hot to lock in nutrients.

There are many ways to cut back on fatty and fried food while still enjoying it as a treat once in a while. Try adding more protein and fiber-rich ingredients like oats, spinach and apples to balance out the meal. Follow these tips and you’ll be well on your way to a healthier you!