For many years we have assumed fats to be the bodies’ number one enemy. We used to believe all fats were unhealthy, and caused diseases such as cardiovascular disease and diabetes. The truth is we need fats to keep us healthy.
Dietary fats helps our body absorb important vitamins and contains an important thing called essential fatty acids. But lots of people eat more fat than they need or is good for them. If you are a woman, you should try not to exceed 70g of dietary fat per day and if you are a man 90g per day. It is essential that you know your fats so that you can be in harmony with the ‘good’ dietary fats while reducing the ‘bad’ dietary fats as much as possible.
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Know your fats
The ‘Good’ & the ‘Bad’.
Saturated fats are the one to keep a close eye on as they can raise cholesterol and can block up the arteries to the heart. Foods high in saturated fats include foods containing animal fats such as butter, sausages, pastries, cakes and biscuits, cream, cheese etc
Instead of having saturated fat you should try to have fats that are high in polyunsaturates and monounsaturated.
Polyunsaturates and monounsaturates are dietary fats you should have more of than saturated fats since they are healthy fats that are actually good for you in moderation. Foods with Polyunsaturates and monounsaturates include oily fish, nuts and seeds, avocado, sunflower, rapeseed and olive oil spreads and vegetable oils.
Polyunsaturates and monounsaturates are dietary fats you should have more of than saturated fats since they are healthy fats that are actually good for you in moderation. Foods with Polyunsaturates and monounsaturates include oily fish, nuts and seeds, avocado, sunflower, rapeseed and olive oil spreads and vegetable oils.
We all love the occasional treat or two and there is no harm in it. However, to suddenly put a stop to our favourite treats altogether could make you crave them even more. So having the occasional treat once or twice a week is better in the long term.
Total fat content:
High is more than 20g fat per 100gLow is 3g fat or less per 100g
Saturated fat content:
High is more than 5g saturates per 100gLow is 1.5g saturates or less per 100g
If you're unsure how to work out if a food is high in fat then
visit the Food Standards Agency (FSA) guide below:
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