Food Labelling: Fat

Fats are an essential part of our diets¹. Fats are a source of energy, as every 1 gram provides 9 kcal of energy, it is a structural component of our cell membranes, and a carrier for the fat soluble vitamins A, D, E and K amongst other roles². Consumption of too much fat can lead to weight gain and excess saturated fats intake has been associated with other health complications³.

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Fats: The Recommendations.

- Total fat should be no more than 35% of total daily energy⁴. 

- Saturated Fats:

Men should consume no more than 30g of saturated fat per day¹ (this equates to approximately 2 tablespoons of butter*).

Women should consume no more than 20g of saturated fat per day.

Children should have less.

- Trans Fats. Adults should be eating less than 5g of trans fats per day¹.

- Polyunsaturated fats. To achieve omega-3 recommendations, at least eat 2 portions of fish a week, one of which is oily¹

     *based on the equivalent that 15g equals 1 tablespoon

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Fats: Food Labelling

For traffic light labelling on front of packaging, the guidelines for total fat and saturated fat are⁵: *Adapted from FoP guidance: table 2 criteria for 100g of food (whether or not it is sold by volume).

Fat: Labelling terms⁶

For Total Fat

Low fat - The food contains no more than 3g of fat per 100g for solids and for liquids no more than 1.5g per 100ml.

Fat free - The food contains no more than 0.5g per 100g/ml.

For Saturated Fat

Saturated fat-free – No more than 0.1g of saturates per 100g or 100ml.

Low in saturated fat - No more than 1.5g per 100g for solids and no more than 0.75g per 100ml for liquids.

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Fats: Our advice

- Do not cut out fats. Research shows that if we reduce saturated fats in our diet and replace them with unsaturated fats (polyunsaturated and monounsaturated) it can reduce our total blood cholesterol levels⁷. 

- Polyunsaturated fats (PUFAs). Aim to eat 2 portions of fish a week, one of which is oily fish. This is because fish is a source of omega -3 which is needed to keep your heart healthy.

- Vegetarians and vegans. For a source of PUFAs (specifically omega - 3): Try adding foods such as flaxseed oil and walnuts to your meals. It is important to note that research shows that omega - 3 plant based sources do not have the same effect on the heart as animal sources i.e. fish. Check out The Vegetarian Society for more information on polyunsaturated fats. 

- Traffic light labelling at a glance. This system may identify a food which is high in fat for example cheese but this food is high in other nutrients such as calcium. With cheese, try lower fat options. 

- Incorporating unsaturated fats into your diet. Try adding seeds or nuts to your breakfast to increase your levels of unsaturated fats in your diet.

- Check out Charlotte Radcliffe. Follow Charlotte on Instagram @The_Nutrition_Consultant and check out her recent post on nutrient focus: fat.

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