Fat, fat, fat

I am struggling to get my fat consumption down. I eat approximately 30% of my calories in fat and would like to see that decrease and my protein (curretly hovering from 20-23%) increase.

Any low fat high protein suggestions beyond yogurt, cottage cheese and milk?

chicken, fish, soy

Why do you want to see the fat decrease? Is it for calorie reduction or just for a better balance? I'm just wondering, because it seems to me that you are pretty balanced...

That said, I really like the high protein cereals... we're talking Kashi, Special K Protein, etc.  Beef Jerky is a good option, although it kinda smells.  Also, a good snack, is ham rolled up with cream cheese. yum. Just don't use too much cream cheese. :-) 

I like to make a bean dip using Old El Paso fat free  refried beans.  I add chopped pickled jalapeno peppers and about an ounce of 2% sharp cheddar cheese (cubed).  Mix it together and bake it until the cheese melts.  Then top with salsa (which is very low in calories).  I buy the lowest calorie corn tortillas I can find and cut into wedges.  Bake for a few minutes at 325 to crisp them up.  I can usually have about 1/2 can beans with the things added and 4 tortillas made into chips for about 400 calories.  If I have the calories to use, I put a little reduced fat sour cream on it as well.   I eat it for a meal.  For a small snack, divide it into half.  Let me know if you like this.

omg, that sounds delicious. i have got to try that sometime...

Try wkisking together a can of fat free refried beans, black or red, 1 can of Rotel tomatoes over a medium flame.  When it gets hot add some Light Laughing Cow Swiss cheese.  Makes a great bean soup.

beef jerky, canned tuna (although its high in sodium.

Tuna always boosts my protein!

A balanced diet is 25-30% fat and 15-25% protein so your diet isn't outside those parameters.  If you want to increase protein and reduce fat slightly then try the vegetable proteins such as tofu, quorn, quinoa grains and all the pulses (legumes) like lentils, beans and chickpeas.  Egg-whites are another popular choice for fat-free protein.

Ounce per ounce, fat is higher in calories than carbs or protein, so it's only natural that it will be a sizeable amount of your calories.  There is nothing wrong with having 30 or even 40% of calories from fat, provided you are also eating adequate fresh veggies, getting enough protein and other nutrients and fiber.

Oh, and hopefully get most of your fat in the form of good fats like olive and fish oils.

 

Too little fat in the diet is very unhealthy, leating to poor skin and hair, decreased mental funtion and more cravings for food because the fat has a satiating effect.