Back

Some fat is essential in everyone's diet. Fats not only provide a source of concentrated energy but also contain the fat-soluble vitamins A, D, E and K and they are used to transport these vital nutrients around the body. Fat is also needed for hormone metabolism, for healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat.

There are two main types of fat: saturated and unsaturated. Excessive amounts of fat, the so-called 'bad' fats are found in saturated animal fats and trans-fatty acids which can increase the risk of many chronic diseases, in particular cardiovascular disease and many cancers.

Saturated fats are solid at room temperature and are found mainly in the following animal and dairy products:

• butter
• cheese
• eggs
• lard
• meat
• milk - full fat
• suet and dripping
• yoghurt - full fat.

They are also found in hard margarines that are formed by the 'hydrogenation' of vegetable oils. This type of margarine or butter is often used for making cakes, biscuits and pastry so avoid these, as they are likely to be high in saturated fats.

Unsaturated or 'good' fats are generally liquid at room temperature and come from vegetable sources but are also found in oily fish and in soft margarines labelled 'high in polyunsaturates'.

These unsaturated fats contain essential fatty acids that cannot be manufactured by the body and need to be obtained from food. The omega-3 and omega-6 essential fatty acids play an important role in the functions of the body that promote health and wellbeing.

Foods rich in these essential fatty acids are:

• corn oil
• flaxseed oil
• herring
• mackerel
• nut oil
• pilchards
• safflower oil
• salmon
• sardines
• sunflower oil
• tuna
• virgin olive oil.

Ideally you should include some essential fatty acids in your daily diet and reduce your intake of saturated fats. To assist you in modifying your intake of fats try and follow these practical tips:

• purchase and store your vegetable oils in dark, opaque glass bottles as light and heat can easily destroy the oils' nutrients.
• use vegetable oil when cooking, or stir-fry using sesame seed oil.
• dress your salads with virgin or nut oils.
• pour warmed virgin olive oil on bread instead of butter or margarine.
• poach or lightly grill your oily fish to maintain their essential fatty acid content.

Fats - putting advice into action

• Choose lean meat or poultry, removing the excess fat before cooking.
• Try to reduce your intake of dairy products and eat more fat-free or soya-based dairy products.
• Use semi-skimmed or soya milk in your tea, coffee and on your cereal.
• Avoid margarine that contains hydrogenated fats and trans-fatty acids. There are a few brands of margarine that do not contain these and this will be stated on the packaging, eg Olivio and Biona.
• Avoid frying and roasting foods - steam, grill, stir-fry and bake instead.
• Try to eat oily fish two to three times a week. For example why not replace the Sunday roast with poached salmon instead.
• Avoid biscuits and pastries and replace them with raw vegetables, or try an avocado which can be used in salads, sandwiches, is delicious on its own (one quarter of an avocado is equal to 5g of unsaturated fat).

Back