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Fat (meat, fish, milk and dairy)

Fat is the energy store for the body. Some fat in our diet is essential.

  • There are some fats that cannot be produced by the body and must be supplied from the diet.
  • Fat carries vitamins around the body.
  • Fat provides energy.

Foods that contain a lot of fat include cooking oils, spreads, many cheeses and some types of meat like pork or duck.

Is unsaturated fat better than saturated fat?

A high fat intake, particularly of saturated fat has been linked to coronary heart disease, so for many people it is important to watch the type and amount of fat they eat.

  • Whilst unsaturated fat is a better choice than saturated fat, it still has the same amount of calories so if you’re watching your weight you need to limit the amount that is eaten.
  • In cooking, grill food rather than fry. If it must be fried, use an unsaturated oil like sunflower or olive oil rather than an animal fat like butter or lard.

A word about trans fats

UB led the way among biscuit manufacturers by removing 

  • Partially Hydrogenated Vegetable oil (the main source of trans fats) from biscuit doughs in 2004.
  • Since then, we have phased out the use of hydrogenated vegetable oil in all UB manufactured products.
  • Trans fats occur naturally in small amounts in some products such as butter and milk

How much fat should I eat?

It is recommended that approximately a third of the body’s energy should come from fat.

  • For an adult man this means 95g per day in total of which no more than 30g should come from saturated fat.
  • An adult woman and children aged 5 -10 years should have no more than 70g of total fat per day of which no more than 20g should come from saturated fat.