Food Facts - Fats and Oils

Saturated Fats

These tend to be solid at room temperature and are mainly animal products. The body uses saturated fat to make cholesterol, so following a diet low in these can reduce your risk of heart disease. Many processed foods contain saturated fat as it's the cheapest option. Encourage your customers to use low fat margarines high in monounsaturated fats instead. ! Products high in saturated fat include butter, lard, dripping, palm oil and ghee. Coconut oil and cream are also high in saturated fat so use sparingly.

Monounsaturated Fats

These tend to be liquid at room temperature. If eaten in small quantities they are protective for the heart by keeping our cholesterol levels in check. Good sources of monounsaturated fat include olive oil, vegetable oil and rapeseed oil. Or margarines made from these oils. Olive oil is quite strongly flavoured and is often more suited to Mediterranean style dishes.

Polyunsaturated Fats

These are also liquid at room temperature and are a useful alternative to butter and lard in cooking. They are not as protective for the heart as monounsaturated fats but used in small quantities they are ideal as part of a balanced diet. Good sources include sunflower oil, corn oil, soya oil and grapeseed oil.