Meat and Fat in the diet
We all need some fat in our diet. But too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. It's important to cut down on fat and choose foods that contain unsaturated fat.
Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease.
But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself.
There are two main types of fat found in food: saturated and unsaturated.
Which fats should we be eating more of?
Saturated fat: Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.
Eating too much fat can also make us more likely to put on weight, because foods that are high in fat are high in energy too, which is measured in kilojoules (kJ) or calories (kcal). Being overweight raises our risk of serious health problems, such as type 2 diabetes and high blood pressure, as well as coronary heart disease.
But this doesn’t mean that all fat is bad. We need some fat in our diet because it helps the body absorb certain nutrients. Fat is a source of energy as well as some vitamins (such as vitamins A and D), and provides essential fatty acids that the body can’t make itself.
There are two main types of fat found in food: saturated and unsaturated.
Which fats should we be eating more of?
Saturated fat: Most people in the UK eat too much saturated fat: about 20% more than the recommended maximum, according to the British Dietetic Association.
- The average man should eat no more than 30g of saturated fat a day.
- The average woman should eat no more than 20g of saturated fat a day.
Foods high in saturated fat include:
Trans fats:
Trans fats are found naturally at low levels in some foods, such as those from animals, including meat and dairy products. They can also be found in foods containing hydrogenated vegetable oil. Look at the pictures below. How much Trans fats do you have in your daily food intake?
- fatty cuts of meat
- meat products, including sausages and pies
- butter, ghee and lard
- cheese, especially hard cheese
- cream, soured cream and ice cream
- some savoury snacks and chocolate confectionery
- biscuits, cakes and pastries
Trans fats:
Trans fats are found naturally at low levels in some foods, such as those from animals, including meat and dairy products. They can also be found in foods containing hydrogenated vegetable oil. Look at the pictures below. How much Trans fats do you have in your daily food intake?
Unsaturated fats:
Fats we can eat more of (unsaturated fats) Remember, we don't need to cut down on every type of fat. Some fats are not only good for us, most people should be eating more of them.
Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in:
These tips can help you cut the total amount of fat in your diet:
Fats we can eat more of (unsaturated fats) Remember, we don't need to cut down on every type of fat. Some fats are not only good for us, most people should be eating more of them.
Eating unsaturated fats instead of saturated can help lower blood cholesterol. Unsaturated fat, such as omega-3 essential fatty acids, is found in:
- oily fish such as salmon, sardines and mackerel
- nuts and seeds
- sunflower and olive oils
These tips can help you cut the total amount of fat in your diet:
- Compare nutrition labels when shopping, so you can pick foods lower in fat. Use the 'per serving' or 'per 100g' information to compare different foods. Remember, servings may vary, so read the label carefully.
- Ask your butcher for lean cuts of meat, or compare nutrition labels on meat packaging.
- Choose lower-fat dairy products, such as 1% fat milk or lower-fat cheese.
- Grill, bake, poach or steam food rather than frying or roasting, so that you won't need to add any extra fat.
- Measure oil with tablespoons rather than pouring it straight from a container: this will help you use less.
- Trim visible fat and take skin off meat before cooking.
- Use the grill instead of the frying pan, whatever meat you’re cooking.
- Put more vegetables or beans in casseroles, stews and curries, and a bit less meat. And skim the fat off the top before serving.
- When making sandwiches, try leaving out the butter or spread: you might not need it if you're using a moist filling. When you do use spread, go for a reduced-fat variety and choose one that is soft straight from the fridge, so it's easier to spread thinly.
Preparation - Sausage Roll
500g ready made puff pastry
pack of sausages of choice - low fat ?
1 egg
Method
Write down the method you think most appropriate using the mini whiteboards. Discuss the method.
pack of sausages of choice - low fat ?
1 egg
Method
Write down the method you think most appropriate using the mini whiteboards. Discuss the method.