Fats Ngako
Our bodies need fat, just as they need protein and carbohydrates. This page explains the difference between healthy fats and unhealthy fats, and suggests ways to help you choose healthier options.
Why we need fat
Fat has several important roles in our bodies.
- It keeps our cells healthy.
- It absorbs fat-soluble vitamins, such as vitamins A, D, E and K.
- It provides energy (kilojoules or calories).
- It protects our bones and organs, acting like a natural shock absorber.
While it is important to eat some fat, it is also important to choose the right type of fat.
Healthy fats and unhealthy fats
Choosing to eat healthy fats (unsaturated fats) and limiting unhealthy fats (saturated and trans fats) reduces your risk of:
- heart disease
- stroke
- diabetes
- some cancers
- dementia.
Healthy fats
Healthy fats include:
- fish oil
- liquid plant-based oils such as olive, canola, soybean, sunflower and rice bran.
You can find them in:
- nuts and seeds
- avocados
- fish (especially tuna, salmon, sardines and mackerel).
While these are healthy fats, they still provide lots of energy. It is important not to eat too much of them. We only need small amounts to get the benefits.
You need energy (kilojoules or calories) for your body to work properly, but fat is very energy-dense. Eating a lot of fat can lead you to consume excess energy, which can lead to weight gain.
Unhealthy fats
Unhealthy fats include:
- coconut and palm oil
- most animal fats — meat and chicken fat, butter, ghee, lard, dripping, cream and sour cream
- the fat in full-fat milk, milk products and cheese.
These fats are in many common foods, such as:
- processed meats such as sausages, salami and canned corned beef
- deep-fried food such as fish and chips
- takeaways such as meat pies and pizza
- cakes, biscuits and pastries
- coconut cream
- potato chips, high-fat crackers and creamy dips.
Eating healthy fats can improve your health
Simple ways to do this include:
- choosing non-fatty (lean) meat or removing any visible fat from meat before you cook it
- taking the skin off chicken after you have cooked it
- choosing oily fish such as salmon, tuna, sardines and mackerel
- using plant-based spreads and oils instead of butter (you can bake with them as well)
- using avocado or hummus instead of butter in sandwiches
- switching to lower-fat milk and reduced-fat cheese, such as edam or feta
- using small amounts of light coconut milk instead of coconut cream
- choosing healthier takeaway options, such as sushi or kebabs and wraps with plenty of salad
- choosing less of the processed foods like potato chips, biscuits and pastries
- avoiding deep-fried food and processed meats.