Dietary fat is important for many body processes, it helps move vitamins around the body and also assists with making hormones. There are different groups of dietary fat and each of the groups can have a different effect on your blood cholesterol level.
For this reason, it's recommended that you replace foods and drinks high in saturated and transient fat with alternatives that contain more polyunsaturated or monounsaturated fats.
Each gram of fat contains twice the kilojoules (energy) of carbohydrate or protein. Because of this, if you have foods and drinks with too much dietary fat, it can be difficult to maintain a healthy weight.
Adding a small amount of dietary fat to your meals, particularly polyunsaturated and monounsaturated fats will help you meet your daily requirements, enhance the flavour of your food and help to keep you satisfied for longer.
How to manage fat in your diet
Avoid processed foods
Limiting the intake of foods high in saturated fat such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried food, potato chips, crisps and other savoury snacks. If you feel like a snack, reach for a banana or a handful of nuts instead.
Load your toast up with healthy goodness
Replacing high-fat oils and spreads that contain predominately saturated fats such as butter, cream, cooking margarine, coconut and palm oil, with foods that contain predominately polyunsaturated and monounsaturated fats such as olive oil, nut butters and pastes, and avocado.
Eat lean meats
Opting for lean meat and skinless poultry. If you're eating red meat, trim fat from the meat.
Add in some omega-3 rich foods
Swap a few of your meat dishes each week with fish, which are rich in omega-3 fatty acids.
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