Proven Strategies: How Can You Limit the Amount of Fat in Your Diet?

December 5, 2025 •

4 min read

Limiting total fat intake to less than 30% of total energy is a crucial step toward preventing non-communicable diseases and managing a healthy weight. Knowing which fats to reduce and how is essential for long-term health.

Quick Summary

Reducing dietary fat involves understanding different fat types, adopting healthier cooking methods, and making informed food swaps. Paying attention to nutrition labels and practicing portion control are also key strategies for reducing overall fat intake.

Key Points

Know Your Fats: Distinguish between saturated (solid, from animals) and unsaturated (liquid, from plants) fats to make healthier choices.
Master Low-Fat Cooking: Prioritize baking, grilling, steaming, and broiling over frying to avoid adding unnecessary fat.
Decode Nutrition Labels: Read labels to identify total fat and saturated fat content, choosing products with low percentages of daily value.
Smart Food Swaps: Replace high-fat ingredients like fatty meats and whole-fat dairy with leaner protein and low-fat alternatives.
Control Portion Sizes: Even healthy fats are calorie-dense; using a teaspoon to measure oil and moderating portions is a practical strategy.
Enhance Flavor Naturally: Use herbs, spices, and lemon juice instead of high-fat sauces, gravies, or butter.

Understanding Fat Types: Saturated vs. Unsaturated

Not all fats are equal, and understanding the difference is fundamental to limiting the right kinds. Saturated fats are typically solid at room temperature and are most commonly found in animal products, such as fatty meat, full-fat dairy, and butter. A high intake of saturated fat can raise LDL ('bad') cholesterol, increasing the risk of heart disease.

Unsaturated fats are usually liquid at room temperature and come from plant sources and fish. These are considered 'healthy fats' and can help lower bad cholesterol. There are two types: monounsaturated fats (found in olive oil and avocados) and polyunsaturated fats (found in sunflower oil, walnuts, and oily fish like salmon). The goal is not to eliminate all fat but to reduce saturated and trans fats while moderating the intake of healthier, unsaturated fats.

Practical Strategies for Everyday Eating

Here are actionable steps to reduce fat in your diet:

Choose Leaner Protein Sources: Opt for skinless chicken and turkey, fish, beans, and lentils. These options are naturally lower in fat compared to fatty cuts of red meat. For ground meat, choose the leanest options available.
Swap Dairy Products: Exchange high-fat dairy items like whole milk, heavy cream, and full-fat cheese for their low-fat or fat-free versions, such as skim milk, low-fat yogurt, and part-skim cheese.
Measure Cooking Oils: Instead of pouring oil directly into a pan, measure a small amount with a teaspoon or use a nonstick cooking spray to control how much is used.
Increase Fruits and Vegetables: Filling your plate with fruits and vegetables, which are naturally low in fat and high in fiber, leaves less room for higher-fat items.
Embrace Herbs and Spices: Enhance the flavor of food with herbs, spices, and lemon juice rather than relying on butter, heavy sauces, or creamy dressings.
Be Mindful of Sauces and Condiments: Mayonnaise, creamy dressings, and some gravies can be surprisingly high in fat. Use low-fat versions or opt for vinaigrettes and mustard.

Healthier Cooking Methods

Cooking technique plays a significant role in a diet's fat content. Here's a list of better options than frying:

Grilling and Broiling: These methods allow excess fat to drip away from the food as it cooks.
Baking and Roasting: Baking or roasting with a minimal amount of healthy oil avoids excess added fat.
Steaming and Poaching: Cooking food in liquid is a fat-free method that helps retain nutrients and moisture.
Stir-frying: Use a small amount of healthy oil and a nonstick pan. Slicing ingredients thinly and stirring constantly cooks food quickly without needing excess fat.

Decoding Nutrition Labels for Fat Content

Becoming a savvy label reader is a powerful tool for controlling fat intake. When comparing products, use the 'per 100g' column to make fair comparisons.

Total Fat: Look for foods with a lower percentage of the Daily Value for total fat. The American Diabetes Association notes that 'low fat' means 3g or less of total fat per serving.
Saturated Fat: Pay close attention to this line item. The British Heart Foundation defines 'low saturated fat' as 1.5g or less per 100g. Aim for products with green or amber ratings for saturated fat where traffic light labels are used.
Watch Out for 'Lower Fat' Claims: Be cautious of labels claiming 'reduced fat' or 'lower fat.' These products may still be high in fat and could have added sugars to compensate for lost flavor. Always check the nutrition label for the actual content.
Scan the Ingredients: Ingredients are listed by weight, so check the first few items for words indicating high fat, such as 'butter,' 'coconut oil,' 'palm oil,' or 'partially hydrogenated oil'.

Comparison of Fats


Feature	Saturated Fats	Unsaturated Fats
State at Room Temperature	Solid (e.g., butter, lard)	Liquid (e.g., olive oil, vegetable oil)
Main Sources	Animal products (meat, full-fat dairy), some tropical oils (coconut, palm)	Plant-based foods (nuts, seeds, avocados, oils), fish
Effect on Cholesterol	Can raise LDL ('bad') cholesterol	Can help lower LDL cholesterol
Double Bonds	No double bonds in their chemical structure	One or more double bonds in their chemical structure
Health Recommendation	Limit intake (e.g., <10% of daily calories)	Preferable to saturated fats, included in moderation

Conclusion: Embracing a Balanced Approach

Limiting the amount of fat in a diet doesn't mean sacrificing flavor or feeling deprived. By understanding the different types of fat, choosing smarter cooking methods, and becoming a proficient label reader, you can significantly reduce the intake of unhealthy fats while still enjoying delicious, satisfying meals. The key is balance and making small, consistent changes that lead to healthier habits over time. Rather than counting every gram, focus on incorporating more whole, unprocessed foods and leaning on healthier cooking techniques. Small changes, like swapping fried chicken for grilled chicken, can make a huge impact on long-term cardiovascular health.

Frequently Asked Questions

Saturated fats are typically solid at room temperature and primarily come from animal products, while unsaturated fats are liquid at room temperature and are mostly found in plants and fish.

You can reduce fat by opting for cooking methods like grilling, baking, steaming, or poaching instead of frying. Using a cooking spray or measuring oil with a teaspoon can also help control the amount used.

The American Diabetes Association states that a 'low fat' claim on a label means the product contains 3 grams or less of fat per serving. Always check the full nutrition facts, as some 'low fat' products may have high sugar content.

Not necessarily. While they contain less fat, some 'low fat' products may have higher sugar or calorie counts to improve flavor. Always compare the nutrition labels and opt for less processed options.

Healthy, low-fat snack options include fresh fruits, a handful of plain nuts, air-popped popcorn, pretzels, or low-fat yogurt instead of high-fat items like chips or pastries.

When dining out, choose grilled, steamed, or baked entrees over fried options. Ask for sauces and dressings on the side, trim visible fat from meat, and focus on vegetable-heavy dishes like stir-fries or tomato-based curries.

No, it's important not to eliminate all fat. The body needs healthy unsaturated fats for energy, nutrient absorption, and organ protection. The goal is to reduce unhealthy fats and consume healthy fats in moderation.