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Healthy Eating - Fats  
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FATS
To stay healthy we also need some fat in our diets.  What is important is the kind of fat we are eating.
There are two main types of fat - saturated and unsaturated.

Saturated Fats:
Having too much saturated fat fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease.
Unsaturated Fats:
Having unsaturated fat instead of saturated fat lowers blood cholesterol.
Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil) oily fish, avocados, nuts and seeds.
Foods high in saturated Fat:
Try eat these sorts of foods less often or in small amounts:
  • Meat pies, sausage, meat with visible white fat
  • Hard cheese
  • Butter and Lard
  • Pastry
  • cakes and biscuits
  • cream, soured cream and crème fraîche
  • coconut oil, coconut cream and palm oil
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    For a healthy choice, use  a small amount of vegetable oil or a reduced-fat spread instead of butter, or lard.  And when you are having meat, try to choose lean cuts and cut off any visible fat.
    How do I know if a food is high in fat?
    Look at the label and see how much fat a food contains.  Generally the label will say how many grams (g) of fat there are in 100g of food.
    Some foods also give a figure for saturated fat or saturates
    if the amount of total fat is between 3g an 20g per 100, this is a moderate amount of total fat. Between 1g and 5g of saturates is a moderate amount of saturated fat.
    This is A LOT of fat
    20g of fat or more per 100g
    5g saturates or more per 100g
    This is A LITTLE fat
    3g of fat or less per 100g
    1g saturates or less per 100
    Try to choose more foods that contain just a little fat (3g or less per 100g) and cut down on foods that contain a lot of fat (20g fat or more per 100g).
     
     
     

    SALTS
    Do you know how much salt you consume as part of your daily diet?

    SUGARS
    Sugars can occur naturally in food and they can be added to food.

    WATER
    In climates such as in the UK, we should drink about 6 to 8 glasses (1.2 litres) of water

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