Fats and sugars

Maxine Stinton
The foods in this group are best eaten sparingly because, although an energy source, they contain few nutrients. Don't be fooled into thinking they're entirely 'bad', though. Fat is an important contributor to good health.

In this article

Fat facts
Saturated and unsaturated
Sugary foods
How much is enough?



Fat facts

  • Fat transports fat-soluble vitamins A, D, E and K through your body.
  • It cushions your internal organs.
  • It makes food taste nicer.
  • It can contain essential fatty acids (EFAs), which are thought to have a positive effect on the health of your heart and immune system.
  • It's a concentrated source of energy.

It's this last point that has given fat such a bad reputation. Just 1g of fat provides 9 calories - more than double the calories in 1g of protein or carbohydrate. This means if you eat a lot of fatty foods, you're likely to put on weight. However, understanding the difference between unsaturated and saturated fats can help.
Saturated and unsaturated

Fat can be divided into two groups - saturated and unsaturated.
Saturated fat is generally solid at room temperature and is usually from animal sources. It's found in lard, butter, hard margarine, cheese, whole milk and anything that contains these ingredients, such as cakes, chocolate, biscuits, pies and pastries. It's also the white fat you can see on red meat and underneath poultry skin. The less saturated fat you eat, the better - a high intake has been linked with an increased risk of coronary heart disease.
Unsaturated fat is usually liquid at room temperature and generally comes from vegetable sources. Monounsaturated and polyunsaturated fats are both included in this group. Unsaturated fat is a healthier alternative to saturated fat and can be found in vegetable oils such as sesame, sunflower, soya and olive; oily fish, such as mackerel, sardines, pilchards and salmon; and soft margarine.

Did you know...?

In reality, many foods contain both saturated and unsaturated fats, but they're described as one or the other depending on which makes up the majority. So, a healthier unsaturated fat such as olive oil contains saturated fats, too.



Sugary foods

Like fat, sugar is a concentrated source of energy and also has a bad reputation. The psychological benefits of eating foods such as jam, sweets, cakes, chocolate, soft drinks, biscuits and ice cream are fairly obvious. They taste lovely and feel like a special treat. However, it's important to keep them as just that - an occasional, special treat. Why? Because...
  • Sugary foods often go hand in hand with fatty foods. Think cakes, biscuits, chocolate and pies.
  • Sugar interacts with the plaque on your teeth and has been proven to cause tooth decay.

How much is enough?

Government guidelines recommend that fats make up no more than 35 per cent of your diet. For the average woman, this means about 76g of fat per day; for men, roughly 100g. In reality, though, most of us have much higher fat intakes.
Ideally, we should eat sugary foods sparingly. If you'd like to cut down on fatty and sugary foods, follow these suggestions:
  • Snack on fresh or dried fruit rather than biscuits and chocolate.
  • Trim any visible fat off meat and poultry.
  • Buy lean cuts of meat and reduced-fat minces.
  • Ditch the frying pan - try poaching, steaming, grilling and baking instead.
  • Swap whole milk for semi-skimmed or skimmed alternatives.
  • If you use lard, butter or hard margarine, switch to vegetable oil and low-fat spreads.