Foods containing fat, food and drink containing sugar

These foods provide energy but may contribute only small amounts of other nutrients. They are not essential to a healthy diet but add extra choice and taste. Many people eat far more from this group than we actually need. However, for those who are very active, these foods and drinks can be a useful additional source of energy.

MAIN NUTRIENTS

• Fat 
• Carbohydrate (sugar)
• Folates
• Some vitamins 
• Some minerals 

VITAMIN TIPS

• Select more low-fat foods and reduced-fat alternatives
• Check the label for hidden fats in biscuits, cakes, confectionery, and ready-made sauces
• Some spreads now contain stanols or sterols, which have been shown to help lower cholesterol

COOKING TIPS

• Use a seed oil or olive oil in small amounts for cooking
• Try using a spray for oils
• Try grilling, baking or microwaving rather than frying
• Always drain or skim any excess fat or blot with a paper towel

DID YOU KNOW?
Fat has over twice as many calories as the same weight of starch or protein
Margarine and butter have the same amount of calories and fat
There are some essential fats which are as important to us as vitamins
Most people eat far more fat than is needed for health 

TYPES OF FAT
There are three main kinds of fat:

1. Saturates
2. Monounsaturates
3. Polyunsaturates

Certain types of fat can raise the level of cholesterol in the blood, therefore increasing the risk of heart disease. These are mainly saturated fats, and are usually in a solid form at room temperature.

Monounsaturated fats are found in rapeseed oil, olive oil and meat. These have been found to help reduce blood cholesterol.

Polyunsaturates may help to protect against heart disease, and these can be found in oil-rich fish such as kippers, mackerel, herring and salmon, and also in lamb and beef from animals that have been fed on grass.

Click here to see our publication The Good Fat Guide