100:100 Healthy Eating
Workshops
Session 2
Fats, Sugar & Snacks
Fats
• 9 kcal per gram – high in calories
Saturated and Unsaturated
• Data from the latest National Diet and Nutrition Survey showed
that our total fat intake is in line with UK recommendations
• However, mean intake of saturated fat exceeded
recommendations
Saturated Fat
Fat on/in meat, butter, cheese, cream, lard, ghee, coconut, palm oil, milk, pastry,
cakes, biscuits
• Too much saturated fat can lead to high cholesterol and carries the risk of health
problems such as obesity and cardiovascular disease
• Saturated fat is solid at room temperature
• ‘Meat and meat products’ and ‘milk and milk products’ are one of the main
contributors to saturated fat intake
• Red and processed meat should not exceed 70g per day for adults
Unsaturated Fat
Polyunsaturated Fat
Oils such as corn & sunflower
Polyunsaturated margarines
Oily fish - Sardines, mackerel, pilchards, salmon
Monounsaturated Fat
Olive oil, rapeseed oil and some vegetable oils
• Liquid at room temperature
• Help to improve cholesterol levels
• Insufficient evidence to support the use of one oil over another
• Still use sparingly – 9 kcal per gram
Omega 3
• Omega 3 is a type of polyunsaturated fat
• Essential Fatty Acid – cannot be produced by the body and must be obtained
from the diet
• Promotes good heart health
• Oily fish is rich in Omega 3 – salmon, trout, pilchards, sardines, mackerel, fresh
tuna
• It is recommended that we eat fish twice a week – one of these portions should
be oily fish
• Mean consumption of oily fish in all age groups is well below the recommended
one portion (140g) per week.
• Other dietary sources of Omega 3 include flaxseed, nuts, seeds, some fortified
products
Fat Quiz
How much fat is in the
following foods?
Portion of chip shop chips
52g
1 tablespoon of mayonnaise
21g
Italian pepperoni thin crust pizza
48g
GDA’s
Total Fat – Guideline Daily Amount (GDA)
Men
95g
Women
70g
73g
Think about what else you may eat in a
day?
Sugar
• Added sugar has low nutritional value
• High consumption linked to overweight and obesity,
increased risk of cardiovascular diseases and dental caries
• Eat in moderation
Sugar quiz! How many teaspoons of
sugar are in the following foods and
drinks?
500ml bottle of Coca Cola
13 teaspoons
215g bag of Haribo Starmix
33 teaspoons
Large Macdonald’s Vanilla Milkshake
18 teaspoons
Mars Bar (51g)
7 teaspoons
Healthy Snacks
Try to avoid having snacks high in fat and/or sugar
Healthy snack ideas:
• Fruit or vegetable sticks with low fat
yoghurt or hummus
• Rice/corn cakes/crispbreads with
cottage cheese
• Toast with beans, peanut butter
• Plain popcorn
• Breakfast cereal
• Pitta bread with low fat soft cheese
• Crumpets and bagels
• 1 tablespoon plain unsalted nuts
• Hot cross buns/currant tea cakes
• Scotch pancakes
• Low fat yoghurt/ fromage frais
• 1 tablespoon dried fruit
• Toasted english muffins
Any Questions?
Contact Details:
[email protected]