At Christmas, in particular, you don’t want to go without cookies and other goodies. However, this often means an increased intake of fats and, thus, also of the less good, saturated fatty acids. You can also pay attention to a conscious diet during Advent.
Christmas is all about cookies, Christmas stollen, and Co. The Christmas bakery is simply part of preparing for the upcoming festival for many. However, these sweet delicacies are usually associated with an increased intake of fats and, thus, also of the less good saturated fatty acids. You can also pay attention to a conscious diet during Advent and improve your personal fatty acid balance with small changes in eating habits – without having to do without your favorite biscuits.
If you want to eat a fat-conscious diet, you don’t have to go without your favorite pastries during Advent. By exchanging or adding some ingredients you can have a positive influence on the fatty acid composition of the biscuits:
Exchange is the magic word: high-quality margarine (no semi-fat margarine) is suitable for preparing the dough instead of butter. This reduces the proportion of saturated fatty acids in baked goods and increases essential fatty acids.
– Optimal non-stick coating without fat: nothing sticks to a baking sheet lined with baking paper.
– Nuts as an ideal source of essential fatty acids: Enrich or decorate cookie dough with chopped nuts (e.g. walnuts). They are also rich in essential fatty acids.
Do not only pay attention to sweets, alcohol and foods that are too fatty are also harmful
Christmas is always a time to enjoy. Not only the Christmas bakery but also Christmas goose, roasts, and cold platters ensure an increased intake of animal fat during the holidays. With a few small changes in eating habits, the essential fatty acids, which are contained in vegetable oils, margarine, and other vegetable spreads, can be integrated into the entire Christmas menu without much effort.
– Festive roast: When frying, it is best to use vegetable cream or vegetable oil instead of butter or lard – rapeseed or sunflower oil are particularly suitable here due to their high heatability. In this way, saturated fats can be saved and more essential fatty acids can be integrated.
– Salad: Vegetable oils are ideal suppliers of essential fatty acids – therefore the salad dressing with vegetable oil such as B. Prepare rapeseed, walnut or sunflower oil. Chopped nuts add the finishing touches to a crunchy salad in terms of fatty acid composition.
– Don’t save at the wrong end: Nobody should go without their favorite dishes during the Christmas period. If the festive menu is a bit more generous, you simply save on saturated fatty acids at breakfast the next day. For a healthy start to the day, it is best to use wholemeal bread, margarine or other vegetable spreads and vegetables as a topping, such as B. tomatoes, radishes, peppers and cress.
– The total fat intake counts: You should also keep an eye on the daily total fat intake during Advent and Christmas. The main nutrient fat should account for up to 30-35 percent of the daily energy intake (this corresponds to approx. 60 g fat for women and 80 g fat for men per day) .¹
Lower cardiovascular risk
The results of the Vienna Cardiovascular Event 2010 confirm the need to educate people about a healthy lifestyle:
Only 15 percent of the adult Viennese population has no risk of cardiovascular diseases. 30 percent say they smoke (in 2009, it was only 23 percent). Almost half of them suffer from high blood pressure. The majority of the Viennese are too fat for this: 48 percent of women and 73 percent have too big a waist. Elevated blood sugar levels were found in a third of the measurements. And 75 percent of the participants do not know their cholesterol level – one of the most important risk factors.