Fats and Sugars

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Fat foods are important for us as and energy source but they don't have many other nutrients, they contain more calories so try to not consume to many cakes, bisuits, sweets, sugars, sweetened drinkds and crisps.

Did you know???

Jam Doughnuts contain 10.9g fat
I slice of malt loaf contain 0.7g fat
teaspoon peanut butter contains 5.4g fat
A pint of whole milk contains 22.8g fat


The recommended fats make up no more than 35% of energy in your diet and saturated fats should provide less than 11% of total energy intake.
Women 70% of total fat per day
Men 95% of total fat per day

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There are 2 main groups of fats saturated and unsaturated. Saturated fats is generally solid at room temperature and usually from animal sources, lard, butter, hard margarine, cheese, whole milk. Its also the white fat on red meat and underneath poultry skin.
Eating too much saturated fat is associated with increased blood cholesterol and increased risk of heart disease.
Polyunsaturated fats contain inflammatory omega-6 fatty acids and its the balance of these with omega-3s which is important.
Transfats or hydrogenated unsaturated fats are in our foods and are unhealthy.
Unsaturated fat is usually liquid at room temperature and comes from vegetable sources.Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated vegetable oils are generally a healthier option to saturated fat.
Unsaturated fat are found in sesame, sunflower, soya, olive and rapeseed oil, soft margarine and in oily fish (mackeral, sardines, pilchards and salmon)

Fat facts:-

Fat transports the fat - soluble vitamin A, D and K around the body
Can improve flavour and perception of foods
Supllies essential nutrients such as fat-soluble vitamins and essential fatty acids
keyrole in membrane structure
Cushions and protects internal organs
Stored in adipose tissue (a thick layer of tissue under the skin) as a long tem fuel reserve. Excess fat amy also accumulate around the organs especially in the abdominal cavity

Try to reduce the amount of fat in your diet.









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There are two types of sugar, those found naturally in fruit and milk (which are fine and don't need to be cut down) and those that are added to the diet.
Added sugars are found in confectionery, soft drinks, desserts and breakfast cereal. Added sugar is a great source of energy, but doesn't have any nutrients. Sugary food/drink pose a threat to dental health. Even the sugars in honey and fruit juices can cause dental problems.
Only enjoy sugary drinks and sugary foods at meal times and brush your teeth.
Sugary drinks have been blamed for obesity. To reduce sugary food swap drinks for water, low-fat milk, artificial sweeteners, swap sugary snacks for fruit, teacakes/malt loaf.
Don't put sugar in tea, coffee and buy reduced sugar varities of jams, buy canned fruit in natural juice rather than syrup.