Food group 5

Now let's see what's in food group 5.......

Foods containing fat

This food group includes margarine, butter and low fat spreads, cooking oils, oil-based salad dressings, mayonnaise, cream, fried foods including fried chips, chocolate, crisps, biscuits, pastries, cakes, puddings, ice cream, rich sauces and gravies. They are all in this food group because they contain fat.

Foods containing sugar

Soft drinks (not diet drinks), sweets, jam and sugar, as well as foods such as cakes, puddings, biscuits, pastries and ice-cream.

How much fat and sugar should we eat?

Most of us should eat less food containing fat and sugar. However you do need a small amount of fat in the diet so not all is lost! Try eating foods containing less or reduced fat and bake rather than fry food items.

Ok here comes the science bit.........

Fats can be divided into saturates, monosaturates and polyunsaturates.

Try to limit your intake of saturated fat such as cakes, biscuits and pastries, to reduce your risk of developing heart disease. A few simple things can help you to limit your fat intake such as; trimming off visible fat from meat and poultry, choosing lower fat meat and dairy products and where fat is needed in cooking, use it sparingly.

There are two types of fats that the body needs; such as omega-3 fatty acids (e.g. found in oily fish, walnuts, and rapeseed and soya oil) and omega-6 fatty acids (e.g. found in vegetable oils such as sunflower, corn and soya, and spreads made from these).

Sugar adds flavour and sweetness to foods, but too much can lead towards tooth decay!

Healthy eating tips

• eat small quantities of these foods
• choose low fat or reduced sugar foods where possible
• use spreads and oils sparingly
• try to limit consumption of food and drink containing sugar
• try not to add fat to foods when cooking