Fats and Sugars 

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KEY TIPS

 

  • Try to eat more starchy carbohydrate foods in place of fatty foods
  • View cream, pies, pastry and crisps as occasional treats
  • Select a spread you enjoy and use it sparingly
  • Frequently eating sugary foods and drinks can lead to dental caries
  • Avoid brushing teeth immediately after having fizzy drinks and fruit juice as this can damage tooth enamel


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

 

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.

 

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
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