The Balance of Good Health. Is all FAT the same?
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Transcript of The Balance of Good Health. Is all FAT the same?
The Balance of Good Health
Is all FAT the same?
Saturated fat
Saturated fat is the 'bad' type of fat and the one that we need to really watch in our diets. Saturated fat can really build up in the system, eventually leading to the chances of developing heart disease. Unfortunately, it is also found in lots of foods.
These are some of the foods to watch out for which are high in saturated fat: • Processed meat like burgers and sausages • Butter and lard • Cream and ice cream • Cheese • Pastry • Cakes and biscuits • Chocolate • Coconut oil and palm oil
Unsaturated fat
Unsaturated fat is a more healthy kind of fat, and we need to make sure we have some in our diets. This is because it helps us absorb vitamins and can actually help to reduce cholesterol, as well as giving us essential fatty acids that our bodies need. However, we still need to be careful – we don’t need too much in our diet to keep us healthy, so it’s best to have in small doses.
Here are some of the foods you can find unsaturated fat in: • Oily fish like mackerel, salmon, trout and sardines • Avocados • Nuts and seeds • Sunflower oil • Olive oil • Vegetable oil • Spreads made from vegetable oil
Where does the fat we eat go?
Body If we eat too much fat, our body can’t process it so fatty deposits get stored. This can slow us down and make it more difficult for us to move about.
Heart Too much fat in our body clogs us up so our heart finds it harder to beat. This means that it struggles to do its job and carry the blood round our body, but it can also mean that it slows down and gets poorly later in life
Liver Our liver helps us to digest fat. When we have too much of the wrong kind of fat in our body the liver gets clogged up and struggles to do its job properly
Arteries
Arteries are big veins that carry blood around our body. When we have too much of a bad kind of fat called saturated fat in our system, these arteries can get clogged up so our blood finds it difficult to get through.
Lungs If we have too much fat in our system it means that our lungs have to work harder to get oxygen round our body. This can make your lungs feel strained and tired, and we may feel short of breath or even develop asthma.
Blood Too much fat in our blood can give us something called 'high cholesterol' as we get older. This is where the blood vessels become so thick and sticky with fat that the oxygen can’t get through, making us tired and out-of-breath.
Leave on the shelf Put in basket
Streaky bacon
Croissant
Butter
Sausages
Doughnut
Biscuits
Cream
Ice cream
Full fat milk
Cheddar cheese
Burgers
Minced beef
Back bacon
Bagel
Lower fat spread
Vegetarian sausages
Currant bun
Malt loaf
Reduced fat Greek yogurt
Tomato or vegetable sauce
Lower fat frozen yogurt
Skimmed or semi-skimmed milk
Lower fat cottage cheese
Fish fingers (grill instead of fry)
Turkey mince
Cheese sauce
Crisps Low fat plain popcorn
SUGAR
Too much sugar means excess energy, which can lead to stored fat in the body. And this can lead to heart disease and type 2 diabetes.
You’d be amazed at how much sugar is lurking about in our food - even the food that doesn’t taste sweet. It can do more harm than we realise. Here are a few facts about sugar and where it’s hiding.
There are more than 7 teaspoons of sugar in the average can of cola.
The average person in Britain consumes about 700g of sugar a week* - that’s 140 teaspoons!
Sugar can even be in some baked beans and shop-bought pasta sauces
Sugar can cause tooth decay.
There are lots of different words used to describe sugar can you name them?
glucosesucrose
fructose
maltose
corn syrup
honey
What’s high sugar and what’s low sugar?
Healthier options have 5g of sugar or less - this is low
Anything over 15g of sugar is high, so try to eat these less often
Between 5g and 15g is medium
Fast Food ealeal
+ + +
Has more Fats and Sugars than all this…
Fats and Sugars• Good fats are runny and are called unsaturates -
sunflower oil, olive oil etc
• Bad fats are those that set called saturates – butters, blocks of lard etc
• Limit the amount of sugar by drinking water instead of fizzy pop try not to have sweets every day have fruit instead.
Eat a rainbow of fruit and vegetables