Healthy Eating

Different fats in food

A small amount of fat is needed by the body each day for good health. But not all fats were created equal - some fats have benefits for the body (omega-3, monounsaturated and polyunsaturated fats) while others are not good for the body (saturated fat and trans fat). As the type of fat eaten is what’s most important when it comes to good health, it’s important to know where to find these types of fats and which foods to minimize in order to keep the bad fats down.

Foods that are high in saturated or trans fat include:

• Meat with visible fat, chicken with skin and processed meats like salami and sausages
• Butter, cream and full cream dairy products such as milk, cheese, yoghurt and ice-cream and coconut cream
• Sweet snack foods made with butter, palm oil, coconut oil or animal fats such as pastries, cakes and biscuits
• Savoury snack foods, hot chips, some potato crisps and deep fried takeaway foods

Foods that are high in the healthy monounsaturated and polyunsaturated fats include:

• Avocado, olives and soybeans
• Nuts and nut butters or nut spreads
• Vegetable oils and margarine
• Salad dressings and mayonnaise based on healthy oils
• Seeds (eg. sesame, sunflower and pumpkin seeds)
• Oily fish, lean red meat and eggs – these foods contain healthy omega-3 fats

Eating should be enjoyable, which means you can include small amounts of your favourite treat foods such as chocolates, sweets or savoury snacks or alcohol into your eating plan occasionally. That way you won’t feel like you’re missing out.