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Lesson #9

Weekend Reminder:

When Not to Add in Extra Fat

Welcome to your 9th Simple Strategies for Nutrition Beginners lesson, "Weekend Reminder: When Not to Add in Extra Fat."

Did you know that weekends are 43% of your week?  We tend to forget about portion sizes on the weekends.  Stay mindful this weekend by continuing to practice portion control using the cupped palm and palm measurement strategies from your lessons this week. 

Practicing these Simple Strategies every weekend will help you achieve your goals faster.


Weekend Reminder: 

When Not to Add in Extra Fat

Welcome to the weekend!  Remember, it’s the choices you make on the weekends that will make or break your fitness goals progress.

If you’re an “All or Nothing” kind of person, we want to encourage you that when you get off track during a social event or a meal this weekend, to not throw in the towel.  Instead of telling yourself, “Well, I blew it.  Might as well give up for the rest of the weekend.  On Monday, I’ll start over again,” we want you to practice not being all or nothing.


Give yourself a little grace.

Understand that you don’t have to be perfect to see progress. Just shrug it off, and get back on track the very next meal by staying mindful of your portion sizes and full signals.

This weekend, we want you to stay mindful of

this week’s two Simple Strategies:

1. Including a good fat in your meals

2. Making 1 or 2 dinners lean and green

There are some meals that we recommend not adding a good fat to. These are meals that already include a higher fat protein.

Some types of protein have a higher fat content to them.

We don’t need to add additional fat because the protein choice already has a significant amount of fat.  Adding additional fat to an already higher fat protein can put your total caloric intake for that meal too high.

Which types of protein have a higher fat content?


  • Salmon

  • Chicken or turkey with the skin on

  • Ribs

  • Sausage

  • Most hamburgers

Hamburgers that grill up nice and juicy contain 20% or more of fat. If you’re eating a hamburger, don’t add additional fat.


                                                                 Marbling in a steak is a sign of a higher fat content.  

Most steaks are going to contain some amount of this visible fat.

Whenever possible, try to choose cuts of steak that are relatively lean (and contain very little marbling).  These cuts of steak are:  flank steak, top sirloin, and strip loin.

Staying mindful of your simple strategies over the weekend takes practice. Over time, they’ll become second nature and part of your new healthy lifestyle.

Hydrogenated - avoid this type of fat

Hydrogenated fats are fats that have been heated up to 212-400 degrees Fahrenheit.  This heating process destroys any vitamins that might be present.  These fats then take on hydrogen atoms and begin to solidify. The end result is now only empty calories and has no nutritive value.

FAQ: Why do items like margarine, processed cheeses, lard, and peanut butter contain "hydrogenated fats?"  This type of fats cannot become rancid. They extend the shelf life of the product.

Tip:  look at the ingredients list on the label.  Choose a brand that does not have "hydrogenated" in it. Example: natural peanut butter is ok, regular peanut butter will have the word “hydrogenated” in it.

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