Diets that are high in fat have been associated with obesity which is currently reaching epidemic proportions. Eating less fat especially saturated fat can help reduce our risk of developing chronic diseases such as diabetes, heart disease and specific cancers. Eating less fat can also help reduce cholesterol levels and help to reduce the risk of coronary heart disease.
It is recommended that we should have no more that 35% of our food energy coming from fat and saturated fat should
provide no more that 10% of our food energy. The USA and W.H.O. recommend that we should aim even lower at around
30% of our food energy.
In terms of health not all fats are equal and we should ideally reduce our intake of saturated and trans-fats.
Fat is mainly used by the body to produce energy and contains twice as many calories per unit as either carbohydrate or protein foods. If fat is surplus to energy needs we will store it in our bodies as adipose tissue (body fat).
To help you reduce your total and saturated fat intake check food labels.
• High fat is when there is more than 20% fat in the product
• Low fat is when there is 3% fat or less in the product
Check also saturated fat or saturates on the label:
• High is more that 5% saturates in the product
• Low is 3% fat or less in the product
Trans-fatty Acids: these are mainly saturated fats that have been processed by food manufacturing and they then act like a saturated fat. There is research showing that high levels of trans-fat in the diet can be more damaging to health than saturates. Most hard margarines and cooking fats contain the highest concentration of trans-fats. They are found is significant quantities in baked goods such as cakes, puddings and take away foods.
Weightplan has a range of healthy low fat meal plans to help you achieve your weight goals. You can choose from hundreds of low fat meals and low fat recipes or have us plan in whole weeks of low fat options automatically.