Confused about fat?
Eat 4 Health & Let’s Get Going Bi Monthly Newsletter:
Welcome to the 17th edition of the Eat 4 Health & Let’s
Get Going Newsletter! Recently FAT has been hitting
the headlines therefore this month we will be discussing what's healthy and what we should be including in
our diet.
Issue 17 September 2016
E4H agree and our advice remains in line with PHE.
When thinking about fats, it is first important to understand that there are different types.
Monounsaturated - Have
these in small amounts as they
can help to maintain healthy
cholesterol levels. Found in
avocados, olives, olive oil, rapeseed oil. As well as many nuts.
Polyunsaturated - Have these in
small amounts; Polyunsaturated fats
help to maintain healthy cholesterol
levels and provide essential fatty
acids. Found in oily fish, corn oil,
sesame oil, soya oil, and some seeds.
You may have heard about a paper which was published
by the National Obesity Forum (NOF), it made some
controversial claims including:
Saturated - Eating too much saturated fat increases
the amount of cholesterol in your blood. Found in
processed and fatty meats like sausages, ham, burgers. Hard cheeses, whole
milk and cream. Butter,
lard, ghee, suet, palm oil
and coconut oil.
“Low fat and low cholesterol messages have had unintended but disastrous health consequences”
Trans - Avoid wherever possible.
They can increase cholesterol in
your blood. Foods with hydrogenated oils or fats in them likely contain trans fats.
People looking to lose weight should increase their intake of fat and limit carbohydrates
Public Health England was quick to deem the paper
“irresponsible and misleading”….
“Suggesting people should eat more fat, cut out carbs
and ignore calories conflicts with the broad evidence
base and internationally agreed interpretations of it.”
Eat4HealthBerkshireWest
@Eat4HealthWB
In partnership with
Fat in our Diet
One of the questions we get asked the most at E4H is
which oil is the healthiest? We must remember that
oil is fat, all fats contain the same amount of calories.
0118 449 2036 or Fax 0118 9007497
Secure email [email protected]
www.eat-4-health.co.uk
Eat 4 Health & Let’s Get Going Bi Monthly Newsletter:
Issue 17 September 2016
Olive oil contains high levels
Fat contains 9 kcal per gram. Therefore
10g (2tsp) of fat = 90kcal
Fat contains higher levels of energy than any other nutrient. So if we consume lots of foods and drinks high
in fat and do not use up this energy we gain weight.
on monounsaturated fat; this
fat can help us maintain healthy
cholesterol. However, some
research shows that when olive
oil is heated to high temperatures, such as during cooking it
becomes unstable. Therefore,
extra virgin olive oil should be used when
cold, such as in a salad dressing.
Rapeseed oil is also high in the healthier
monounsaturated fats. It has also been
found to be more stable at high temperatures so can be used when cooking. It is
very low cost and easily available.
Therefore the main thing to focus on is the amount
we consume:
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Choose lean cuts of meat and trim off any excess
fat and remove the skin
Instead of pouring oils use a spray oil or measure
out your oils
Read food labels
Grill, bake, steam, boil or
poach your foods.
Use semi-skimmed milk rather than whole or
condensed milk.
Many cheeses are high in
saturated fat so keep your
portions matchbox sized.
Coconut oil remains stable when heated
unlike other oils . However, it is high in
saturated fat. Some think the saturated
fat present in coconut oil may not be as
harmful as other saturated fats; although there is not
currently enough evidence to show this.
Letsgetgoing
@LetsGetGoing_
In partnership with
Butter is high in saturated fat. Swap for mono or
poly unsaturated fat spread such as sunflower, olive
or rapeseed oil spread.
Hard margarines which
contain hydrogenated
oils or fats in them likely
contain trans fats, which
increase the bad cholesterol in our blood. However, this doesn’t apply to all
spreads, simply check the label.
Spreads made form mono or poly unsaturated fat
such as sunflower, olive or
rapeseed oil spread are
better for us than butter.
Use sparingly when
spreading.