FUNCTIONS AND SOURCES OF FATS

SaturatedUnsaturated

PolyunsaturatedEssential fatty acids

WHY WE NEED FAT IN OUR DIET

• Provides energy• Protects and surrounds vital organs• Forms an insulating layer under the skin to

preserve heat• Gives foods texture & flavour• Gives the feeling of satiety (fullness)• Carries fat soluble vitamins (A,D, E, K)

SOURCES

Fatty cuts of meat and meat products such as sausages and pies

Butter, ghee and lard

Cream, soured cream, crème fraiche, ice cream

Cheese, particularly hard cheese

Pastries

Cakes & biscuits

Some savoury snacks

Some sweet snacks & chocolate

Coconut oil, coconut cream & palm oil

SATURATED FATSEating a diet that is high in saturated fat can, over time, raise the level

of cholesterol in your blood.This increases your chance of developing heart disease.

Most people in the UK eat too much saturated fat, about 20% more than the recommended amount. The average man should have no

more than 30g per day and the average woman no more than 20g per day. Children should have less.

Check the label – High is more than 5% (5g per 100g)Low is less than 1.5% (1.5g per 100g)

Choose lower-fat dairy products – try 1% fat milk, low fat yoghurt, low fat cheese.

Grate cheese instead of slicing, you’ll eat less of it.

Eat chicken without the skin.

Use leaner mince.

Trim the fat off meat.

Eat less pastry.

When cooking use unsaturated oils instead of butter, lard or ghee.

Eat healthier snacks, such as fresh or dried fruit.

HOW TO AVOID EATING TOO MUCH SATURATED FAT

UNSATURATED FATSUnsaturated fats can help reduce blood cholesterol levels and provide us with the essential fatty acids that the body needs.

There are two types of unsaturated fats, monounsaturated and polyunsaturated fats.

Omega 3 fatty acids, which are a type of unsaturated fat found only in oily fish, help to prevent heart disease. So it’s a good

idea to eat some foods that are rich in unsaturated fat, as part of a healthy diet. SOURCES

Oily fish such as mackerel, salmon or trout

Avocado

Nuts & Seeds

Sunflower, rapeseed, olive and vegetable oils and spreads made from these.

WAYS TO EAT MORE UNSATURATED FATS

Try having oily fish, such as mackerel, salmon or trout instead of red meat.

Choose a spread made from vegetable oil instead of butter.

Eat sardines on toast as a snack or light lunch, instead of a sausage roll or meat pie.

When you’re cooking, use unsaturated oils such as olive, sunflower or rapeseed instead of butter, lard or ghee.

Snack on a few unsalted nuts, instead of other nibbles that can be high in saturated fat. But remember that nuts are high in fat.

Makes cakes with vegetable oil, instead of butter.

Essential Fatty Acids The essential fatty acids are called 'essential' fatty acids because they are

necessary for life. The body cannot make EFA's for itself nor can it store them, so we need a regular supply in our food. Essential Fatty Acids are converted by the body into prostaglandins and other chemicals - all of which are needed constantly by most tissues in the body and for essential body processes. Many people are deficient in these valuable oils.

Polyunsaturated Essential Fatty Acids include: – Omega 3, Omega 6 & Omega 9

Why we all need Essential Fatty Acids (EFA) In addition to providing energy, Essential Fatty Acids are part of the structure of every cell in our bodies. We need them to achieve & maintain a healthy heart; but they are also essential for a healthy brain, for healthy function of other organs, eyes, skin, joints, hair & immune system.

EFA's are essential in maintaining a wide range of our bodies' processes: – Immune Response Blood Clotting – Muscle maintenance Nerves – Bodily Secretions Hormone system – Cell Division Healthy Heart – Oxygen Transport Healthy Brain and Kidney Function – Healthy Joints & Skin

OMEGA 3 FATTY ACIDS

• Oily fish is the best source of omega 3 fatty acids. These fatty acids have been shown to help protect against coronary heart disease (CHD).

• There has been some research suggesting that omega 3 fatty acids have other benefits, such as helping children’s learning. Research is not conclusive to show that it affects children’s learning in general. However there is some evidence that there may be benefits for some children with learning difficulties.

• Some omega 3 fatty acids are found in certain vegetables oils, such as linseed, flaxseed, walnut and rapeseed, but these aren’t the same type of fatty acids as those found in fish and may not have the same benefits.

Saturated

Saturated

Saturated

Saturated Saturated

Saturated

Saturated

Saturated

Saturated

Saturated

Saturated

Saturated

Saturated

SaturatedSaturated

Unsaturated

Unsaturated Unsaturated

Unsaturated

Unsaturated

Unsaturated

UnsaturatedUnsaturated

Unsaturated

12

3

45

623

89

10

11

12

13

14

15

16

1718

19

24

6

20

22

7

Unsaturated21