Breaking News, A healthy varied diet on Foods and drinks high in fat and/or sugar 

Foods and drinks high in fat and/or sugar

What counts?

The following foods are high in fat:

• Margarine, butter and other spreading fats and reduced fat spreads
• Cooking oils and oil-based salad dressings
• Mayonnaise
• Cream
• Fried foods including fried chips
• Most chocolate, some crisps and biscuits
• Pastries, cake, puddings and ice-cream
• Rich sauces and gravies 

The following foods are high in sugar: 

• Soft drinks (not diet drinks)
• Sweets
• Jam
• Sugar, honey
• Cakes, puddings, biscuits, pastries and ice-cream. 

How much should you eat?

Most of us should EAT LESS!

Foods in this group should be used sparingly if they are eaten every day (such as butter and spreads) or not eaten too often (such as sweets and some crisps).

It is essential to have a small amount of fat in the diet, but remember that foods containing a lot of fat can be high in calories. Foods containing high amounts of saturated fat, such as some foods of animal origin, cakes, biscuits and pastries, should only be eaten in small amounts.

There are two types of essential fats, which must be supplied by the diet in small amounts: omega-3 fatty acids (found in oily fish but also present in smaller amounts in food such as walnuts, omega-3 enriched eggs, and rapeseed and soya oil) and omega-6 fatty acids (found in vegetable oils such as sunflower, corn and soya oil and spreads made from these).

Sugar adds flavour and sweetness to foods, but frequent consumption of sugar-containing foods and drinks is associated with an increased tendency towards tooth decay especially in those with poor dental hygiene.

Healthy eating tips

• Where fat is needed in cooking use it sparingly.
• Check labels and choose reduced fat or reduced sugar foods where possible.
• Limit the amount of saturated fat in your diet by choosing lean meat and choosing lower fat dairy products.
• Choose fats and oils containing monounsaturates (e.g. olive and rapeseed oils) and polyunsaturates (e.g. sunflower, corn, soya and rapeseed oils) instead of lard or butter.
• Try to limit consumption of sugar-containing foods and drinks between meals.
• Why not try diluting fruit juice with some sparkling water instead of a can of soft drink?
• If you’re craving something sweet go for a currant bun or scone instead of cakes or biscuits
• Rather than spreading jam, marmalade, syrup or honey on your toast, try a reduced fat spread, sliced banana, or low-fat cream cheese.
• Choose cans of fruit in juice rather than fruit in syrup.