Fat Facts

We all need some fat in our diet. But a lot of the specific type of fat - saturated fat - can raise cholesterol level we have, which increases the risk of heart disease. It is important to reduce the fat and choose foods that contain unsaturated fats

Eating too much fat can also cause weight gain, because high-fat foods are also high-energy, which is measured in units Kilojoules (k) or calories (kcal). Lift the weight gain from our risk of serious health problems, such as type 2 diabetes and high blood pressure, diabetes, as well as coronary heart disease.

But this does not mean that all fats are bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat source of energy and some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can not composition.

Fats found in food are two main types: saturated and unsaturated. But none of the fat it should be dealt with more?

Fat, which should minimize the handling

We should try to reduce the high saturated fat food as part of a healthy diet.

Saturated fat

Most people deal with saturated fat too much: about 20% more than the recommended maximum, according to the British Diabetic Association.

• There must be a common man eat more than 30 grams of saturated fat per day.

• medium can be for a woman to eat no more than 20 grams of saturated fat per day.

It can cause eating a diet rich in saturated fat to the high level of cholesterol in the blood over time. High cholesterol levels increase the risk of heart disease.

Foods that contain saturated fat include:

• fatty parts of meat

• meat products, including sausages and pancakes

• butter, margarine

• cheese, especially hard cheese

• gracious, dignified strained and ice cream

• some tasty snacks and sweets chocolate

• biscuits, cakes and pastries

Unsaturated fat

Unsaturated fats are no naturally low levels in some foods, such as animal products, including meat and dairy products. It can also be found in foods that contain hydrogenated vegetable oils.

Hydrogenated vegetable oils may contain unsaturated fats. If the food contains hydrogenated vegetable oils should be referred to a list of ingredients.

Can unsaturated fats that raise cholesterol levels in the blood, as in the case of saturated fat. For this reason, it is recommended not constitute unsaturated fats more than 2% of the energy (k / kcal) we get from our diet. This is equivalent to no more than about 5 g per day for adults.

However, most people do not eat a lot of unsaturated fats. We eat the rate of nearly half the recommended limit. Most grocery stores hydrogenated vegetable oils removed from all its brand products.

We eat more saturated fat than unsaturated fats. This means that when you look at the amount of fat in your diet, Trauma to reduce the amount of saturated fat is the most important.

Fat that we eat more of them (unsaturated fat)

Remember, we do not need to cut all types of fat. Some fat is not only good for us, but most people should eat more of them.

Unsaturated fats

Can eating unsaturated fats instead of saturated that helps to lower cholesterol in the blood. There are unsaturated fats, such as omega-3 essential fatty acids, in:

• oily fish such as salmon, sardines and mackerel

• Nuts and seeds

• sunflower oil, olive oil

There are also non-saturated fat in fruits and vegetables, such as avocados.

Tips to eat less fat

These tips can help you reduce the total fat in your diet:

• compare nutrition labels when shopping, so you can at least choose foods in fat. About the use of "per serving" or "in 100 g" to compare different foods. Remember, the quota may vary, so read the label carefully.

• Ask the butcher to get a low-fat cut of meat, or compare nutrition labels on packs of meat.

• Choose low-fat dairy products, like milk with 1% fat or low-fat cheese.

• roast, bake, cook food SQL or steam instead of frying or roasting, so do not need to add any fat.

• Measure the oil using a tablespoon rather than pour it straight from the container: this will help to reduce its use.

• Get rid of the visible fat and skin before cooking the meat.

• Use the grill instead of frying pan, whatever meat Autobahn type.

• Put more vegetables or beans in foods Alkalis, stews and curries, and Reduce the amount of meat. Remove the fat from the face before applying.

• Try not to use butter or margarine when making sandwiches: You may not need it if you're using a moist filling. But in the case of the use margarine, choose low-fat types and type softwood immediately take it out of the refrigerator, for ease of scanning a thin layer of it.

Nutrition labels

Can be found feeding on the cover of food to reduce total fat and saturated posters help.

There are posters that contain nutrition information is usually on the back of the cover of food. Switchback these posters often on the amount of saturated fat per egg of food, and sometimes quantity per portion or per share.

Some containers exposed and on the covers nutrition labels on the front side, these posters give information on some specific nutrients.

When color coding is used on food labels, it means Red 'high percentage'. Leave foods or drinks in red, and adopted mainly on-green or yellow foods.

Total fat

So what are the foods that are high or low fat?

• high: containing more than 17.5 grams of fat in 100 g. It may be a red icon.

• Low: contains 3 grams of fat or less per 100 g. It may be green symbol.

Saturated fat

Pay attention to the 'saturation' or 'saturated fat "on the label: This tells you the amount of saturated fat in the food.

• high: the saturation of more than 5 g to 100 g. It may be a red icon.

• Low: saturation of 1.5 g or less per 100 g. It may be green symbol.

If the amount of fat or saturated fat, 100 g in between these figures, the average level, and may be yellow icon.

What do you mean "less" or "Informed fat fat"?

Does not mean the presence of the word "less" or "low fat" on a diet necessarily cover it healthy choice fat.

The phrase "less fat means" that the food contains a fat 30% less than similar foods. This means that if the food type in question has a high proportion of fat in the first place, at least the version of the fat may still be high by too fat.

For example, low-fat mayonnaise by 30% for the standard version, but still a high fat.

In addition to these foods it is not necessarily low in calories .Global the fat is replaced with sugar, the result containing the same or even higher level of energy foods.

Remember to check the nutrition labels on the cover to make sure the fat and energy content.