Foods containing fats and sugar
Fats
Typical foods include:
- margarine
- butter and low fat spreads
- cooking oils
- oil-based salad dressings
- mayonnaise
- pastries
- cream
- fried food
- crisps
- rich sauces and gravies
Sugar
There is an endless choice of sweet foods which we can easily identify as containing sugar, these include:
- chocolate
- biscuits
- cakes
- puddings
- ice cream
- soft drinks (other than diet drinks)
- sweets
- jam
- sugar
There are many foods that we would not normally associate with sugar that do contain large amounts such as processed foods and ready or convenience meals.
How much fat and sugar should we eat?
Most of us should eat less fat and sugar, but you do need a small amount of fat in the diet so all is not lost! Try choosing fresh fruit and vegetables, or items with reduced fat. Look at your cooking methods too and bake or grill rather than fry things like chips and sausages.
Is all fat bad?
No not all. Some fat in the diet is essential because it helps the body absorb certain nutrients. Fat is a source of energy, and provides essential fatty acids that the body can’t make itself.
Fats exist in saturated and unsaturated states. The consumption of saturated fat is particularly important to regulate in order to reduce your risk of raising cholesterol and developing heart disease. Fatty meat, butter, lard and a wide range of cakes and biscuits will contain saturated fat, and it is therefore sensible to limit these, trimming off visible fat from meat, opting for healthy snacks such as fruit instead of cakes and biscuits, using semi skimmed milk and choosing lower fat alternatives, such as oven chips and reduced fat cheese. Where fat is needed in cooking, use it sparingly.
There are two types of fats that the body needs; such as the omega-3 fatty acids found in oily fish, walnuts, and rapeseed and soya oil, and the omega-6 fatty acids 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 to 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
For more information on food groups, please visit the websites linked to this page. Details of the groups 1 - 5, and how they fit into the 'Eatwell Plate', can be found on the NHS' website 'NHS Live Well'.
For information on the nutritional value of your child's school dinner, or for any other queries, please contact Shire Services using the contact details on this page.