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⭐ FATS ⭐

1 gram = 9 calories.

🥑🥜🍔🍪🍩🐟

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Fats get a bad rep because of their name but healthy fats are critical to a healthy diet and healthy body. Healthy fats help to absorb vitamins, fuel brain health, regulate hormones and much more‼.

⭐ Saturated Fats ~ Appox 11% of total calorie intake.

▪️Mainly from animal sources

Sources

▪️Meat

▪️Butter, cream, egg yolks

▪️Meat products

⭐ Polyunsaturated Fats ~ Shoukd contribute 6.5% of total calorie intake.

▪️ Mainly from non-animal sources

Sources

▪️Vegetable and plant oil

▪️Nuts & seeds

▪️Oily fish (salmon, mackerel, fresh tuna)

⭐ Monounsaturated Fats ~ Should contribute appox 13% of total calorie intake.

▪️Are typically liquid at room temperature but start to turn solid when chilled.

Sources

▪️Many nuts and seeds

- Flaxseed

- Almond

- Olive oil

- Sunflower oil

▪️Avocado

⭐ Essential Fatty Acids ~ Include a minimum of 2 portions is fish per week, one of which should be oily.

▪️Omega 3 and Omega 6

▪️Unsaturated fats

Sources

▪️Oily fish

▪️Seeda and oils

- Flax

- Pumpkin

- Soya beans

- Dark green vegetables

- Vegetable and plant oils

⭐ Trans Fats ~ Should ONLY contribute appox 2% of total calorie intake.

▪️Although a small amount of trans fat occur naturally, the majority of trans fat consumed are produced by a process called hydrodgenation. This process converts a liquid fat to a solid fat

Sources

▪️Cakes

▪️Biscuits

▪️Some margarine

▪️Many processed and manufactured products

▪️Fast food.

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❌ We all love a sweet treat and I'm not telling you to completely give up cakes, biscuits and all the good stuff 🤣but try to limit trans fats in your diet.