Marg, butter, other spreading fats and fat-free spreads, cooking oils, oil-based salad dressings, mayo, cream, fried foods including fried chips, chocolate, crisps, biscuits, pastries, cake, puddings, ice-cream, rich sauces and gravies are all in this food group because they contain fat. Like carbs, fats contain the elements Carbon, Hydrogen and Oxygen. Fats are used as a power source : they also are stored underneath the skin helping to insulate us against the cold.
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Don't think that by avoiding fat in your diet you may stay thin and elegant! If you eat too much carbohydrate and protein, you'll convert some of it into fat, so you'll put on weight. You may balance the quantity of energy containing foods with the quantity of energy that you use when you take exercise Soft drinks ( not diet drinks ), sweets, jam and sugar, as well as foods like cakes, puddings, biscuits, pastries and ice-cream. It is critical to have a bit of fat in the diet, but eat foods containing fat parsimoniously as they're high in energy. Watch out for reduced fat or fat free possibilities ( by law any food labelled as lo-fat must contain only 3g of fat per 100g ). Fats can be split into saturates, monounsaturates and polyunsaturates. Limit consumption of saturates, related to animal products, cakes, biscuits and pastries, to reduce possibility of heart problems. To cut back on saturates, use the info on nutrition panels on food products, cut off plain fat from beef and chickens, choose lower fat beef and dairy goods, and where fat is required in cooking use it parsimoniously. Select fats and oils containing monounsaturates ( e.g. Olive and rapeseed oils ) and polyunsaturates ( e.g.Sunflower, corn and rapeseed oils ) rather than saturates. Carefully these aren't associated with a raised risk of heart problems but still use them carefully.
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There are two sorts of necessary fats, which has got to be supplied by the diet in little amounts : omega-3 trans acids ( e.g. Found in oily fish, walnuts, omega-3 improved eggs, and rapeseed and soya oil ) and omega-6 trans-acids ( e.g. Found in plant oils like sunflower, corn and soya oil and spreads made from these ).
