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How to increase the ‘Good’ fats in your diet

fishIf you are thinking of cutting fat out of your diet stop right now!

Health authorities around the world agree that fat is important in the diet for nerve health and cellular processes and it should contribute around 20-35% of our daily energy intake.

On an average daily intake of 8500kJ per day this should equate to between 45-80g per day. Keeping fat down is the focus for many however choosing the right “type” of fat is what matters most to our long-term health. 1

Types of fat

In recent years studies have endeavoured to determine to what extent some fats are more important to good health than others.

The “bad” fats

Saturated fat and trans fats

These tend to be solid at room temperature and are labelled the “bad” fats because they increase cholesterol and have a negative impact on heart health.  These fats should make up no more than 8% of total fat intake. These fats are found in butter, ghee, fatty meats, poultry with skin, cheese, cream, full-fat milk, biscuits, cakes, pastries, palm oil, coconut oil, deep-fried foods and chocolate.

The latest adult nutrition survey found our daily fat intake of 34% was within guidelines but our intake of saturated fat was 13% which needs to be reduced. Most New Zealanders intake of trans fat is below the recommended limit of 1% energy from trans fat.  However, it is difficult for people to determine their trans fat intake as it is not listed on all food labels 1

The “good”fats

Unsaturated fats- Polyunsaturated Omega 3’s and 6’s and Monounsaturated fats

These fats tend to be liquid at room temperature and are helpful in lowering cholesterol and reducing heart disease.

  • Omega 3’s  are α-linolenic acid (ALA), eicosapentaenoic acid ( EPA) and docosahexaenoic acid (DHA). ALA is found in plant sources and can convert to EPA and DHA although not efficiently (<10%EPA, <1%DHA).

EPA and DHA both found in oily fish, linseed (flaxseed) oil, walnuts are the most beneficial of the omega 3’s to our health. They are also thought to improve circulation, cellular functions and insulin sensitivity, reduce the instance of cardiac and sudden death, stroke and arrhythmias.  2

  • Omega 6’s (arachidonic and linolenic acids) are found in sunflower seeds and oil, soybean oil, walnuts, fish and margarine spreads.

Omega 3’s and 6’s cannot be supplied by the diet and should make up approximately 6-10% of fat energy (with omega 3’s being the more important of the two).

  • Monounsaturated fats should contribute 10-20% of dietary fat and are found in olive oil and olive based spreads, peanut oil, peanuts and avocado. These fats offer less cardiovascular protection than the polyunsaturated fats. 3

Energy content

While the type of fat (saturated v’s unsaturated) is important to good health ultimately they all contribute the same amount of energy 9kcals/37kJ per gram to our daily intake. This is something to remember if you are also keen to control body weight.

Best food sources

If possible it is better to take the “good fats” as whole foods rather than dietary supplements because they also provide other nutrients useful to good health and are usually well absorbed. Always follow the advice of your doctor.

The Fat Content of Common Foods

Food

Total

Poly

Mono

Sat

Energy

Per 100g

Fat g

g

g

g

kJ/kcal

King salmon

12

0.95

5.97

3.67

800/190

Canned salmon in oil

8.2

2.06

3.14

2.02

653/155

Mackerel

6.3

1.65

2.23

1.86

625/148

Canned tuna in oil

10.4

4.38

1.75

1.11

1220/290

Eel

11.1

3.45

4.13

2.47

699/166

Fillet steak grilled

7.4

0.31

3.03

3.15

745/177

chicken breast grilled

4.6

0.5

2.3

1.4

694/165

Sunflower oil

99.7

61.7

21.1

11.7

3760/895

Soybean oil

98.6

56.7

19.4

14.9

3720/885

Canola oil

99

27.2

56.8

7.3

3730/888

Olive oil

99.6

11.8

65.3

16.6

3760/895

Flaxseed (linseed) oil

99.8

71.9

10.5

8.12

3770/897

Soy &linseed bread

0.8

6

1.9

0.8

926/220

Walnuts

64.5

42.5

12.4

6.54

2930/697

Peanuts

49

13.9

23.4

9.18

2390/569

Avocado

49

13.9

23.4

9.18

720/171

Golden Canola Margarine®

65

9.8

33.5

16.1

2420/576

Proactive Flora®

64

26

19

15

2380/566

Butter

83.2

2.34

22.1

55.1

3160/752

Edam cheese

26

0.61

5.6

17

1430/340

 

Getting started

To replace saturated fats with unsaturated

  • Choose your spread wisely – use margarine or table spreads like olive, sunflower or soya instead of butter.Note that margarines bearing the heart foundation Tick have been independently tested and must contain less than 1% trans fat.
  • Trimming the fat – trim the fat from pieces of meat before you eat them and remove the skin from chicken.
  • Choose lower fat milk and dairy products.
  • Choose foods that use vegetable oils instead of animal fats.
  • Increase you intake of fish. Try replacing ham and cold meats in your lunches with canned or smoked fish and serve fish at least once a week for dinner if you can. Try making fish cakes or fish pie using canned fish if fresh fish is unavailable.

If you would like to check the percentage and balance of fats in your diet and/or get help with a meal plan to suit your health needs then contact us for an assessment today.

References

  1. Food for a healthy heart-http://www.heartfoundation.org.nz/know-the-facts/food-and-drink/fat-saturated-fat.
  2. Mensink R. Facts on fats-highlights from the food industry forum. Perspectives nutrition news and views. Issue 30, April 2011 ISSN1446-6112.
  3. Nestel P. Is more dietary guidance needed on fats? Perspectives nutrition news and views Issue 32, July 2012 ISSN 1446-6112

About the author View all

Lea Stening

Lea is one of New Zealand’s leading paediatric dietitians and also specialises in Sports Nutrition. She has specialised in Paediatric Nutrition for 31 years and in 1985 was the first paediatric dietitian to enter private practice in New Zealand. Lea helps families through her private consultations, public lectures, newspaper and magazine articles as well as television and radio interviews. Read more »

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