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Fats & Oils
What are fats and oils?
Fats, protein and carbohydrates are the main nutrients found in food. Each of these nutrients is necessary for good health. Protein provides amino acids, carbohydrates provide sugars and fats provide fatty acids. The fatty acids are called either polyunsaturated, monounsaturated or saturated. Oils are simply liquid fats.What makes fats different?
The difference relates to their structure. All of the fatty acids have a unique structure which influences what they look like, what role they play and what function they perform in the body. Some types of fat are vital for good health. These are called Omega-3 and Omega-6 polyunsaturates. These are essential as they cannot be produced in the body so it's important we consume them on a daily basis.Should a healthy diet include fats and oils?
Fats and oils are an essential part of our diet, but some fats and oils are healthier than others. It is important to enjoy the good fats and oils every day in small amounts, and avoid eating too much of the undesirable, saturated fat. Saturated fat has been linked to an increased risk of heart disease. Just about everything we eat contains fat: from meats, dairy products, nuts, avocados and bread to brown rice! Learning to choose foods that contain a balance of fats is important for your health.How much should I have?
Fats and oils should provide no more than 30% of our daily kilojoules. A general guide is up to 68g (around 14 teaspoons) for women and 78g (around 16 teaspoons) per day for men from all foods.
