Know Your Fats
Unsaturated Fats: There are two varieties of these ‘good’ fats (1) monounsaturated fats e.g. those found in avocados, olive oil, nuts and seeds and also (2) polyunsaturated fats e.g. walnuts, flaxseeds and oily fish (salmon, mackerel, herrings, sardines) – also a great source of Omega 3!
Saturated Fats: These are mainly found in meat and dairy products e.g. cheese and milk, but also in coconuts and coconut oil. (These have many beneficial properties – despite their previous bad reputation). Examples of saturated fats to be avoided and/or limited in the diet include those found in foods such as pizza, biscuits and fast food. These foods also include partially hydrogenated oils – unhealthy ‘trans fats’.
Trans Fats: These are created by a process referred to as ‘hydrogenation’ (the adding of hydrogen to liquid vegetable oils to make them solid at room temperature) such as margarine. They can also be found in many foods such as fast food products, cakes, biscuits, cookies, chocolate and crisps.