tailored solutions for successful weight management

Understanding fats

Don't fear the fat

Over the years calorie-counting has often been heralded as the best way to monitor and control daily food intake. In recent years, however, the focus has shifted to fat content, with many brands heavily promoting lower-fat versions of best-selling products.

Fats form one of seven key food groups, which when eaten in the correct proportions play an important role in a healthy balanced diet. The key food groups comprise:

  • Fats: an additional source of energy and aid digestion of fat soluble vitamins

  • Carbohydrates: provide an important source of energy

  • Proteins: an important source of materials for growth and repair

  • Vitamins: these are required in very small quantities to keep you healthy

  • Mineral Salts: essential for healthy teeth, bones, muscles etc

  • Fibre: important for digestive health

  • Water: to keep the body hydrated

While women should try not to exceed 70g of fat per day and men 90g, it's important to remember that the body needs a certain quantity of fat to complete vital functions, such as the absorption of vitamins. The key lies in understanding the difference between 'good' fats and 'bad' fats.

Good fats & Bad fats

Red Cross Saturated fats 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		 Saturated fats
Green Tick Polyunsaturates and monounsaturates are healthy fats
that are actually good for you in moderation. These include oily fish, nuts and seeds, avocado, sunflower, rapeseed and olive oil spreads and vegetable oils		 Polyunsaturates and monounsaturates
 

Cutting out your favourite 'naughty' foods completely can make
you crave them more, so instead try to set a realistic and
achievable limit and treat yourself just once or twice a week.

If you're unsure how to work out if a food is high in fat then
check the Food Standards Agency (FSA) guide below:

 Woman with cake

Total fat content
High is more than 20g fat per 100g
Low is 3g fat or less per 100g

Saturated fat content
High is more than 5g saturates per 100g
Low is 1.5g saturates or less per 100g

FSA logoFor more information on nutrition visit the FSA website.