Fats

Fats have the highest energy (kilojoule or calorie) content of all foods per gram. Eating too much fat often leads to weight gain which can make blood glucose levels more difficult to control. A diet high in fat, particularly saturated (animal) fat, can lead to heart disease and circulatory problems. Limit your intake of saturated fat to 15grams per day and use instead small amounts of a variety of fats and oils such as olive, canola, peanut, sesame or sunflower oils, avocado or nuts.

Dietary Fat There are 3 main types of dietary fats:

1. Saturated fats

Hard at room temperature and mostly of animal origin. They are found in butter, dairy blends, cream, lard, dripping, ghee, meat fat, poultry skin, dairy foods, chocolate and hard (cooking) margarine. Vegetable oils such as coconut and palm oil (used in commercial pastries, biscuits, cakes, chips etc) are also rich in saturated fat. Many processed foods and takeaway foods are also rich in saturated fat. These raise the bad cholesterol (LDL - cholesterol) in your blood. Keep your saturated fat intake to a minimum

2. Polyunsaturated fats

Mostly liquid oils found in polyunsaturated oils and margarines such as sunflower, safflower, corn, rapeseed, soybean and soft margarines.

3. Monounsaturated fats

Usually liquid at room temperature. Sources are olive oil, rapeseed oil (canola), peanuts and avocado. Nuts, seeds and peanut oil contain a combination of monounsaturated and polyunsaturated fats

Visible Fats In some foods the fat is visible or obvious. Sources include: butter, margarine, oils, lard, dripping, ghee, cream, peanut butter, coconut milk fats on meat (including bacon), skin on poultry, parson's nose salad dressings, mayonnaise

However the main issue is to lower saturated fat intake and substitute saturated fats with either monounsaturated or polyunsaturated fat.

If you are overweight, limit added fat to a maximum of 1 tablespoon daily. This equals 15 grams of fat.

Tips to reduce your total fat intake

• Choose reduced or low fat milk, yoghurt, cheese, ice cream & custard
• Choose lean meat & trim any fat off before cooking
• Remove skin from chicken (where possible) before cooking
• Minimise your intake of butter, lard, dripping, cream, sour cream, copha, coconut milk, coconut cream and cooking margarines. Instead of coconut cream use lite evaporated milk and add coconut essence.
• If you do use margarine spread thinly and experiment with reduced fat varieties, or just use plenty of nutritious fillings in sandwiches without butter or margarine.
• When shopping, always check the label for fat, shortening or oil and if they are listed on the top of the ingredient list look for a better alternative product.
• Cheese - try reduced fat varieties e.g. lite, but ideally extra lite e.g. Kraft, Bega or Coon extra lite and limit intake to 2-3 times per week
• Limit pastries, cakes, puddings, chocolate and cream biscuits to special occasions.
• Limit pre-packaged biscuits, savoury packet snacks, cakes, frozen and convenience meals.
• Limit the use of processed deli meats (such as devon, luncheon, brawn, chicken loaf, salami etc) sausages and liver pate
• Avoid fried take away foods such as chips, fried chicken and battered fish and choose BBQ chicken (remove the skin) and grilled fish instead. Instead of chips, order a salad and a baked potato.
• Avoid pies, sausage rolls and pastries
• Rather than creamy sauces or dressings, choose those that are based on tomato or other low fat ingredients e.g. Carnation light milk. Choose sauces with a lower salt content.
• Limit cream-based soups
• Try lemon juice on salads or use low joule salad dressings. Use spray or only small amounts of oil or margarine in cooking.

If CHOLESTEROL is elevated :

1. Follow the advice about fats given above.
2. Reduce/maintain weight within a healthy range.
3. Eat fibre rich foods, especially those containing soluble fibre such as fruit, vegetables, oats, psyllium husk, and legumes such as lentils, baked beans, kidney beans, 3-or 4 – bean mix. Try to include legumes at least 3 or 4 times a week.
4. Eat fish 2-3 times per week, as these are rich in omega 3 oils.
5. Include at least 2 serves of fruit and 5 serves of vegetables every day.
6. Include some soy products if possible.
7. Enjoy a small handful (30g) raw, unsalted nut every day.

If TRIGLYCERIDES are high ...

1. Keep your diabetes well managed.
2. Reduce/maintain weight within a healthy weight range.
3. Follow the advice about fats given above.
4. Eat fish 2 – 3 times a week as these are rich in omega 3 oils
5. Choose low GI ( Glycaemic Index – see below) foods
6. Minimise alcohol intake.