Fat

Fats are made from carbon, hydrogen, and oxygen molecules and are an essential ingredient for a good health. There are different types of fats, such as saturated fats, unsaturated fats, trans fats etc.  Fats are higher in energy than other nutrients, so in order to have a balanced diet one should take unsaturated fats in small amounts, as bigger amounts of fats lead to weight gain.  If you want to lose weight, eat less fat.
 
It is healthier choice to have fats higher in poly and monounsaturated fats and lower in saturated and trans fats. Eating less saturated and trans fats may assist to lower the risk of your heart disease.
 
Saturated fats: These fats are saturated with hydrogen molecules and contain only single bonds between carbon molecules. 19 to 64 years male should eat no more than 30g, whereas 19 to 64 years female should eat no more than 20g of saturated fat a day as per UK health guidelines.
 
Butter, ghee, suet, lard, coconut oil and palm oil
Cakes, biscuits, cheese, ice cream, pastries, chocolate and chocolate spreads
Fatty cuts of meat, bacon, sausages
Cured meats like salami, pancetta and chorizo
Pies, quiches, sausage rolls and croissants
Milkshakes, cream, coconut milk and coconut cream
 
Unsaturated Fats: These fats have at least one double bond between carbon molecules.
 
Avocados and avocado oil
Peanut butter and peanut oil
Olives and olive oil
Fatty fish- salmon and mackerel
Vegetable oils – sunflower, and canola
Almonds, cashews, peanuts,  and sesame seeds
 
Trans Fats: Trans fats, also known as trans-fatty acids, are a form of unsaturated fat that come natural and artificial forms. Natural source of this fat occur in the meat and dairy from cattle, goats and sheep. The bacteria help in forming trans fats when these animals’ stomachs digest grass. The trans fats while getting created during hydrogenation are artificial, when liquid vegetable oils get converted to  semi-solid partially hydrogenated oil.
 
Baked goods, such as cookies and pies, cakes
French fries, doughnuts and fried chicken
Refrigerated dough, such as biscuits and rolls
Frozen pizza

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