1. Fat  We all need some fat in our diet to provide energy, some essential fats and help us obtain and absorb the fat soluble vitamins, A,D,E and K

2. Types of fat  All fats are made up of a combination of different fats-  4 main types: Healthy fats: Monounsaturated fat, polyunsaturated fat Unhealthy fats: Saturated fat and trans fat

3. MonoPoly Omega 6 Omega 3SatTrans Olive oil rapeseed oil, - avocado, nuts & seeds Corn, soya oil nuts & seeds Fish oil Oily fish Flaxseed nuts Butter Ghee Hard cheese Coconut/ palm oil Fatty meat Pastries Cakes Biscuits Crackers Hard margarine s Spreads Made from these Spreads Made From these

4. Guidelines for fat intakes MenWomen Average energy needs 25002000 Fat (no more than)95g70g Saturated fat (no more than) 30g20g

5. Why cut down on fat? 1g fat = 9 kcal 1g CHO = 4 kcal 1g protein = 4 kcal 1g alcohol = 7 kcal Nb all fats are high in calories.

6. Healthier fats All types of fat contain the same number of calories so switching from one type to another will not help lose weight. Only reducing the amount fat you eat can do that However limiting the amount of saturated fats with small amounts of unsaturated fats is better for health

7. Beware of hidden fats! 2 oz Cheddar cheese = 30g fat Fried egg = 20g Chips (thin) = 20g 1 portion meat pie = 40g