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Diet & Lifestyle Information
Fats
These include:
Margarine, butter, other spreading fats and low fat spreads, cooking
oils, oil based salad dressings, mayonnaise, cream, chocolate, crisps,
biscuits, pastries, cakes, puddings, ice cream, rich sauces and gravies.
These foods are all high in calories and need to be controlled
carefully if a person is to lose weight or fat. Although some fats are
better for our health than others, they all contain the same amount
of calories and so it is important to limit sources of all fats. We all
need to include some fat in our diet and it helps to make foods
more interesting and enjoyable.
There are three main types of dietary fat- saturated,
monounsaturated and polyunsaturated and most foods contain a
mixture of these three. Food labels often give the type of fat present
in food, as well as the amount. Saturated fats are the most damaging
to your health and are usually found in animal products such as meat,
butter, milk and cheese. Monounsaturated and polyunsaturated fats
are referred to as ‘healthier’ types of fat, as they can potentially lower
your blood cholesterol levels and reduce the tendency for blood to
clot. These are largely found in oils and fish.
Oily fish such as salmon, sardines and pilchards are rich in omega-3
fatty acids, which are unsaturated fats. Current recommendations
are that we should aim to eat fish at least twice a week, including
one portion of oily fish. In smaller amounts, this type of ‘healthier’ fat
can also be obtained from plant foods such as rapeseed, walnuts,
soya, flax and linseed oils.
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