Merlin Newsletter 1
Facts about FAT
Not all Fats are bad for
us.
01/06/2013
Top 4 Good Fat
Foods
Mackerel. Try grilled
or in salads to get your
recommended one
portion of oily fish per
week.
Plant oils. Use
olive, Sunflower or
rapeseed sparingly
in place of butter or
animal fats.
Nuts. Swap biscuits
for hand full of
almonds or cashew
nuts.
Avocado. Delicious in
salads, spread on
toast or used to make
guacamole used as a
taste dip.
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We all need some
fat in our diet to
enable our bodies
to function, but
some fats are
healthier than
others. Here’s our
guide to the Good,
the bad and the
Unhealthy….
Know your FATS
Most of us avoid foods that contain Fat, but
we don’t know the difference between
fats that are good for us and those that are
bad. Good fat helps our bodies adsorb
certain nutrients – it’s a source of energy
and essential fatty acids, and is crucial for
healthy metabolism and cell renewal.
more on
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Healthy Salads.
Different types of FAT.
There are two main types of Fat:
your blood pressure. In the UK we
cheese, cakes, biscuits and pastries.
Saturated and Unsaturated.
eat more then the recommended
Saturated fats can also be found in
Although both contain the same
dietary amount of Saturated Fats.
vegetable fats such as Palm and
amount of calories, only unsaturated
fats are considered better for you.
WERE ARE SATURATED FATS
coconut oils.
FOUND.
UNSATURATED FATS.
Saturated fats are found in animal
Unsaturated fats reduce the harmful
The liver turns Saturated fat into
derived products, such as meat,
Cholesterol-producing effects of
Cholesterol- Too much can increase
high-fat dairy items and eggs. We
Saturated fats. The maximum daily
your risk of heart disease and raise
should all limit the intake of butter,
amount of fat we should eat is 70g for
Adults. Of this, only 20g should be
seed and spreads. Omega 3 is also a
saturated. Unsaturated fats can be
type of polyunsaturated fat-Good
split into two types. Polyunsaturated
sources include oily fish such as
and Monounsaturated.
Salmon and fresh (not tinned) tuna.
EFFECTS OS SATURATED FAT
POLYUNSATURATED FATS
Polyunsaturated fats are found in
Omega 3 fish oils are also found in
walnuts. These fats have been shown
to lower Cholesterol levels.
sunflower and rapeseed oil, nuts,
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All fats are not the same…
MONOUNSATURATED FATS.
Monounsaturated fats can also help
reduce Cholesterol levels. They are
TIPS ON HOW TO CUT DOWN ON
SATURATED FATS.

Choose lean cuts of meat, trim
significant components if the
excess fat and remove poultry
Mediterranean diet. Primarily in the form
skin.
of olive oil. Monounsaturated fats have
been credited with lowering levels of

or low-fat dairy products rather
heart disease.
TRANS FATS.
Trans fats fall into two types. Naturally
Opt for semi-skimmed, skimmed
than full-fat versions.

Swap butter, ghee and lard with
unsaturated fats such as Olive or
occurring and those that are mode when
liquid oils are hardened into partially
hydrogenated fats.
(continued)
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sunflower oils and spread.

Grill, bake, pouch or steam
food instead of frying or
roasting.

Try light and reduced-fat
salad dressings or replace
with vinegar, mustard and
lemon juice.
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