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How much fat do I need? Some fat is necessary for good health and provides essential fats that can’t be made in the body and fat-soluble vitamins A, D, E and K. However, health experts agree that to stay healthy, it’s important to avoid having too much fat as regular high intakes may increase the risk of coronary heart disease and contribute to excessive weight gain. For good health, around one third of our calories should come from fat, around half should come from carbohydrates found in foods like pasta, potatoes, bread, rice and breakfast cereals, and the remainder should come from protein found in foods such as lean beef, fish, eggs and beans. This means women should have about 70g of fat each day and men about 95g of fat a day.
What’s the difference between saturated, polyunsaturated and monounsaturated fats? Most foods contain a mixture of three main types of fats – saturates, polyunsaturates and monounsaturates – but are usually categorised according to the type of fat found in the largest amount. • Saturated fats These types of fats are generally found in animal products such as cream, lard, butter, full-fat milk, cheese and meat, although ghee, coconut oil and palm oil also contain significant amounts. Saturated fats tend to be mostly solid at room temperature. These types of fats are linked to increasing levels of LDL (low density lipoprotein cholesterol) or ‘bad’ cholesterol in the blood, so health experts recommend eating fewer foods that contain high amounts of them. • Polyunsaturated fats These types of fats tend to be found in oil-rich fish and plant foods such as seeds, nuts, vegetable oils like sunflower, sesame and corn oils, and sunflower and soya margarines. Polyunsaturated fats can be divided into two groups – omega-3 polyunsaturates and omega-6 polyunsaturates. Our bodies can make omega-3 fats from plant foods. However, the best ‘ready made’ sources of omega-3 fats are oil-rich fish like salmon, mackerel, trout and fresh tuna. Most polyunsaturates tend to be liquid at room temperature and may help to lower LDL or ‘bad’ cholesterol. • Monounsaturated fats These types of fats are found in olive oil, nuts, seeds, avocado and meat, for example, lean beef. Monounsaturated fats are usually liquid at room temperature and heath experts agree that they are the healthiest types of fat as they help to lower LDL or ‘bad’ cholesterol, whilst maintaining levels of HDL (high density lipoprotein cholesterol) or ‘good’ cholesterol.
How do I reduce the fat in my diet? There are many simple ways to reduce the amount of fat in your diet. Try some of these tips… - Grill, dry fry, poach, steam, boil or microwave food rather than frying it - If you sometimes cook with oil, use a non-stick pan so that you won’t need as much – and always measure it with a spoon rather than pouring it freely from the bottle. Alternatively, use a spray oil - Roast meat on a rack so that any fat it contains drips into the tray below – then drain and discard the fat from the pan before using the meat juices to make gravy or sauces - Use fat-free or low-fat dressings on salad rather than French dressing or mayonnaise - Skim fat from the surface casseroles and stews. - Eat fewer fatty meat products such as sausages, burgers, pepperoni, salami, pies and pastry products. - Choose lean cuts of meat and skinless chicken, and cut off any visible fat before cooking - Use less butter or margarine or swap it for a low-fat spread – but still spread it thinly - Opt for reduced-fat dairy products such as semi-skimmed or skimmed milk, reduced-fat cheese and fat-free yogurt - Serve puddings with low-fat yogurt or fromage frais instead of cream or ice cream - Choose jacket, mashed or boiled potatoes instead of chips - Don’t add cream to sauces, soups or coffee - Use food labels to help you limit the amount of products you buy that are high in fat. According to the Food Standards Agency, high-fat foods contain 20g of fat or more per 100g.
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- Eat fewer high-fat foods such as biscuits, cakes, crisps, pastries and chocolate