Recommended Daily Fat Amount: 1200 Calorie Diet

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The Dietary Guidelines

The recommended amount of fat - including oil for a 1200 kcal daily diet is set at no more than four teaspoons per day. Superior examples are:

Oils that retain their liquid state when they have reached room temperature. These include: canola, sunflower, extra virgin olive oil, safflower, grape seed, peanut, corn and soybean oils.

Fish, avocados, nuts and reduced sodium packed olives.

Soft margarine, and reduced fat salad dressings.

Feeling Good or Bad, When Oil is Not Well

You know from experience that when you consume a meal that is rich in dietary fat content, you feel heavy and sluggish for quite a long time after the meal has ended. The good thing is that a meal rich in fat also tends to satisfy the appetite for long periods in comparison to one that is not.

Now let's think about that light meal; the appetite was satisfied - and the body feels much lighter than with the high-fat meal. Appetite may return sooner but is it really worth plunging in a heavy meal in order to quell appetite when lower calorie, healthier selections of food can be used to satisfy such? And those that are plentiful in saturated and Trans fat grams can create some major heart woes down the line.

Along this note, we have a diet recipe that is a spin off of its heavier, fatter peers. It's light, filling and delicious. Note which ingredients are used that assist in keeping the fat grams in check.

Texas Beef Stew Recipe Ingredients

1 pound of extra lean stew meat, or beef chunks
3 beef bouillon cubes

1/2 cup of chopped onion, 1/4 cup of chopped green bell pepper
1/2 cup of thinly sliced celery
1/2 a small bag of baby carrots
3-4 white russet potatoes, peeled, cleaned and cut into small chunks
salt, pepper, parsley, cornstarch, cooking oil

How to Prepare Our Texas Beef Stew Recipe

The key to making a rich beef stew is allow the juices from the meat to secrete and leach into the pot; they are often referred to in the common humble kitchen as 'meat drippings'.

Start by adding just a teaspoon of cooking oil of any variety into the pot. This will add about 60 calories but we need it in order to express as much flavor from the meat as possible as well as to prevent sticking. If you wish, cooking spray can be used but take note that it will add a different layer of flavor to the stew.

Place the meat into the oil once it has warmed; be sure that there is no water on the beef or the oil will start to pop and you'll have a bit mess to clean up. Add the onion, celery and bell pepper along with about 1/4 cup of chopped fresh parsley.

Allow the beef to brown on one side, then stir; you should start to see some drippings form on the bottom of the pot. Allow these to keep forming, then quickly pour in water and use a spoon to rub the precious drippings off the pot so that they will flavor the recipe; if they are not removed then they may scorch.

You can also use beef broth if you wish rather than the water, but in that event you will need to omit the bouillon cubes. Add the carrots and bouillon - and made sure there is about an inch or two of water over the top of the vegetables. When the carrots are about half way done, it's time to add the potato chunks. Salt and pepper as desired.

When the vegetables are tender, may a thickening agent by adding cornstarch to water and adding to the pot. Follow the directions as to the amounts on the cornstarch label. The more broth in your pot, the more thickening agent you will wish to use, so this will vary depending upon the amount of liquid the cook is managing.

2,200 Kcal Plan | 2,400 Calorie Diet

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