Your body needs some fat to function normally, but fats are high in energy and eating too much fat can lead to weight gain. It is both the amount and type of fat you eat that is important.
What you need to know
There are two main types of fat you should know about - saturated fat and unsaturated fat.
Saturated fat
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- Found mainly in animal-based foods such as fatty meats, full-cream dairy products, butter, most deep fried takeaways and baked products such as biscuits and pastries.
- Foods high in saturated fat increase blood cholesterol.
- Limit these fats in your diet to reduce your overall energy (kilojoule) intake and to reduce your risk of heart disease, Type 2 diabetes and cancers.
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Unsaturated fat
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- Includes polyunsaturated and monounsaturated fat.
- These are healthier fats because they lower your cholesterol and provide essential fatty acids that the body cannot make itself.
- Polyunsaturated fats are found in margarine spreads, some oils (sunflower oil), nuts (walnuts, hazelnuts and Brazil nuts), as well as in oily fish (specifically called omega 3 fatty acids), for example salmon, mackerel and canned sardines.
- Monounsaturated fats are found in margarine spreads, oils (canola or olive oil), nuts (peanuts, cashews and almonds) and avocados.
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Limit your overall fat intake and particularly the amount of saturated fat you eat and drink in order to avoid weight gain.