| #ffffff;" /> | | | | ‘vegetable’ often have coconut or |
| Healthy Eating Guidelines tell us that we must reduce | | | | palm oil in them – and they are high in |
| the fats we take on board but what exactly does | | | | saturated fats. Sunflower, corn and olive oils are best. |
| that mean, and how can we do it? We have to | | | | Dairy products are an essential part of the diet and |
| make a distinction between body fat and dietary fat. | | | | are especially important for children but they do |
| However thin we are we all have body fat and it is | | | | contain saturated fats. However by using |
| essential to protect our body’s organs and | | | | semi-skimmed or skimmed milk the amount of fat |
| helps control body temperature as well as providing | | | | can be reduced to almost zero. Skimmed milk is |
| energy for our muscles. Body fat is produced as a | | | | often enriched with vitamins. There are also some |
| result of the dietary fats that we eat as well as | | | | very good cream alternatives, available as both single |
| from the proteins and carbohydrates in our diet if we | | | | (light) or double (heavy) which can be used as they |
| eat more than our body requires. It is also necessary | | | | are or in cooking with no appreciable taste |
| to carry some of the fat soluble vitamins around the | | | | difference, but a great deal less fat. You can also use |
| body. However much we need though it should only | | | | a mixture of cream and yoghurt in many dishes. |
| be taken in moderate amounts. | | | | There is now a great deal of choice in low fat |
| As well as the foods that would normally be | | | | cheeses, though they are often lacking in taste. It is |
| associated with fats they are also present in foods | | | | often better to use less of a stronger flavoured or |
| such as fruits and beans, though in small quantities. | | | | mature cheese when preparing a cooked dish. You |
| They occur naturally in most foods, but more | | | | will get the same flavour benefits but without the |
| troublesome are the fats that are added in such | | | | heavy saturated fat load, grating cheese is also a |
| things as pies, pastries, crisps and some fast foods. | | | | good way to make it go further. |
| Saturated fats are those which are generally solid at | | | | All meat contains saturated fats but modern farming |
| room temperature, unsaturated fats are generally | | | | techniques are producing leaner meats which less fat. |
| more liquid, and are generally assumed to be a better | | | | By choosing meat that has little visible fat around it, |
| form of fats. | | | | or marbling through it and by eating a little less, |
| It is perfectly possible to cut down on the amount of | | | | adding lots of vegetables, pulses or carbohydrates |
| dietary fats without sacrificing all the foods that we | | | | then you can still enjoy all the meats you normally |
| enjoy. One of the easiest ways is to reduce the | | | | would. Chicken is low in fat provided you |
| amount of fats used in cooking or as a spread. | | | | don’t eat the skin, as is fish. Oily fish should |
| Softer, spreadable butters and polyunsaturated | | | | be considered an essential part of our diet, the fats it |
| margarines have less saturated fats and are easily | | | | contains are high in polyunsaturated fatty acids which |
| available. Oils are also better than animal fats for | | | | are good for health. |
| cooking but do be aware that many oils labelled | | | | |