Weight control Fats Ways to reduce fat and sugar intakeSaltOily fish

There are 2 main sources of fat

• saturated (including trans fats)
  
  
• unsaturated (including poly
  and mono unstaurated fats)

All fats contain the same amount of energy and so can cause weight gain so ideally we need to reduce our total fat intake. However, we do know that saturated fats are the worst types of fats for our hearts. They increase our bad cholesterol (LDL) and reduce our good cholesterol (HDL).

 

Sources of saturated fats are butter, lard, fat on meat, skin on poultry, processed meats, cakes and biscuits.

 

Unsaturated fats are ‘good’ sources of fats in our diets. Sources include vegetable oil, sunflower oil, fish, olive oil, rapeseed oil, almonds, pecans and peanut nuts and oil. As above these can also cause us to gain weight but they are more protective of our hearts by having less of a negative effect on our cholesterol levels. Some of the fats such as olive oils may even increase our good cholesterol.

 

 

Practical ways to reduce fat in the diet

• Avoid frying food
• Use minimal amounts of oil in cooking
• Avoid adding fat to foods
• Remove all visible fat from meat
• Remove skin from poultry
• Drain / skim fat from mince / stews
• Use reduced and low fat products
• Take care with hidden fats in foods

 

 

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