Fats and Sugar

You need some fat in your diet because it provides your body with lots of energy, helps it to absorb some vitamins, and provides essential fatty acids, such as omega-3 and omega-6. But it is important to eat the right types, such as polyunsaturated and monounsaturated, and to try and avoid saturated and trans fats.

Unhealthy fats

Saturated and trans fats are generally solid at room temperature and are primarily from animal sources (except fish). They are found in lard, butter, hard margarine, cheese, whole-fat milk, and anything that contains these ingredients, such as cakes, chocolate, cookies, pies, and pastries. Saturated fat is also the white fat you can see on red meat and underneath poultry skin. The less saturated fat you eat, the better it is for your health—a high fat intake has been linked with an increased risk of coronary heart disease.

Healthy fats

Unsaturated fats—polyunsaturated and monounsaturated—are usually liquid at room temperature. They are a much healthier alternative to saturated fat, helping to fuel the body, transport nutrients around the body, and also to protect your heart.
Unsaturated fats generally come from vegetable sources (and some fish). These sources include vegetable oils such as sesame, sunflower, soy, and olive; plus nuts, seeds, avocadoes, and oily fish, such as mackerel, sardines, and salmon. However, although these fats are healthy you only need a small amount to get the
health benefits you need.

Some simple ways to cut down on unhealthy fats

• Snack on unsalted nuts and seeds instead of cookies and chips.
  
• Spread mashed avocado or hummus on toast, instead of butter.
  
• Choose oily fish instead of breaded and fried fish.
  
• For a change, mash olive oil into potatoes instead of butter.
  
• Drizzle olive oil and lemon juice over salads in place of
  creamy salad dressings.
  
• Nibble fresh or dried fruit rather than cookies and chocolate.
  
• Trim any visible fat off meat and poultry.
  
• Buy lean cuts of meat.
  
• Ditch the frying pan—try poaching, steaming, broiling,
  or baking.
  
• Swap whole-fat milk for low-fat or fat-free alternatives.
  
• If you use lard, butter, or margarine, switch to plant-based oils and low-fat spreads.