There are Three  kinds of Fat in the Food we Eat

Saturated Fat

Saturated fat can increase cholesterol levels.  The main sources are animal products for example, all meats, poultry, eggs, full-cream milk products, butter, cream, cheese, lard and dripping.  Plant sources include coconut oil, palm oil and cocoa butter.  A healthy diet is low in saturated fat.

Polyunsaturated Fat

Polyunsaturated fat does not generally raise cholesterol levels.  Polyunsaturated fatty acids are found in liquid vegetable and seed oils, such as sesame and sunflower oil, as well as many nuts and their oils.  Omega-3 polyunsaturated fatty acids may help to prevent heart disease; rich sources include fish, particularly deep-sea fish, and flaxseed oil.

Monounsaturated Fats

Monounsaturated fats may help to increase HDL-cholesterol, or 'good' cholesterol, if intake of saturated fat is low.  Good sources include olive and canola oils, avocados and some nuts.

Remember, all fats are high in energy (kilojoules),
so try to limit your total fat intake.

 

Types of Food and Quantities

The Australian Guide to Healthy Eating provides a good basis for the types and amounts of foods to choose.

Breads, cereals, rice, pasta, noodles and grains provide valuable B-group vitamins, minerals, fibre and carbohydrate.

• choose wholemeal and wholegrain varieties for a healthy bowel and to make you feel full

• include 4-12 serves daily depending on your energy needs

• 1 serve = 2 slices bread, 1 cup cooked pasta or rice, or 1 cup breakfast cereal

• variety makes meals interesting!

Vegetables and legumes provide important B-group vitamins, folate, fibre and carbohydrates (from starchy vegetables and legumes); they are naturally high in fibre, low in fat and will satisfy your hunger.

• include 4-5 serves daily with plenty of variety

• 1 serve = 1/2 cup of cooked vegetables or legumes, 1 cup salad or 1 potato

• choose a wide variety; fresh is best but frozen and tinned vegetables are handy for low-budget and busy days.

Fruit provides vitamin C, folate and fibre.  It is naturally low in fat and makes you feel well.

• include 3-5 serves daily with plenty of variety

• 1 serve = 1 medium-sized fruit, 2 small fruits, 1 cup tinned fruit or 4 pieces of dried fruit

• choose fresh, frozen, tinned, dried and juiced fruit

• Grapefruit and grapefruit juice are best avoided because they may interfere with your body's ability to absorb some anti-rejection medications.

Milk and dairy products provide3 calcium, protein and vitamin B12.

• choose low-fat varieties of milk, yoghurts and cxheese

• include 2-3 serves daily

• 1 serve = 1 cup low-fat milk, 200g low-fat yoghurt or 1 slice low-fat cheese

• choose fresh, UHT (long life) or powered milk, and/or calcium-fortified soy products.

Meat, fish, poultry, eggs, nuts and legumes provide protein, iron, zinc and vitamin B12.

• choose lean products and use low-fat cooking methods

• include 1-2 serves daily

• 1 serve = approx 80-120 g red meat, fish or poultry, 1/2 cup cooked beans (dried or canned), or 1/2 cup peanuts or almonds.

Warning, Warning, Warning

Extra foods (including alcohol) are those foods that don't fit into any of the groups above.  'Extra' foods include foods about which we all know deep down we should control the amounts we eat!

• many are high in fat, sugar and salt, and should be considered 'occasional' foods (e.g. biscuits, cakes, pastries, desserts, chips, soft-drinks, lollies, chocolate and takeaway foods)

• alcohol drinks should only be consumed occasionally and in small amounts