More on Food Labels

 

Food label - what do they mean?

Look more closely at the nutrition information on fat - listed as grams:

Fat -Total

        Saturated

        Trans fatty acids are sometimes included

        Polyunsaturated Fats (sometimes includes additional information on omega 3s)

        Monounsaturated

        Cholesterol

 

Lets look at the different types of fats in food:

   • Saturated Fats - found mainly in animal foods such as meat, butter, cream, cheese, full

      cream milk, dripping and lard and in coconut and palm oil.

   • Trans fatty acids - sometimes listed as partially- hydrogenated vegetable oils, commonly

      found in commercially packed goods such as biscuits and packaged snacks as well as in

      some shortening and some margarine

      Saturated Fats and Trans fatty acids in the diet tend to raise cholesterol levels.

 

   • Polyunsaturated Fats - occur in the oil of seeds and grains, such as sunflower, safflower,

      corn, soybeans, wheatgerm, polyunsaturated margarine’s, nuts and fish oils.

      Omega 3s - (a special type of polyunsaturated fat) found in oily fish e.g. sardines, tuna,

      salmon, herrings, mackerel, canola, soyabean, flaxseed (linseed), walnuts and green

      vegetables.

 

   • Monounsaturated Fats- are widely found in both animal and plants such as olive oil,

      canola oil, peanut oil, avocado and cashew nuts, peanut nuts, almonds,macadamia nuts,

      rapeseed.

 

     Mono and Polyunsaturated Fats tend to reduce blood cholesterol levels

 

   • Cholesterol in food - all animal foods (meat, fish, chicken, eggs, milk) have some

     cholesterol, the richest source are liver, brains, kidneys, eggs and seafood’s

     - Plant foods -vegetable, nuts, beans, pasta contains none.

 

      Some foods are labelled as being “cholesterol free” when they have
      never contained cholesterol, but are still high in fat, e.g. cooking oil.

 

Fat is easy to see in some foods but in many foods it is hidden, this is particularity so in

processed foods -checkout the nutrition information panel where fat is listed to give you

guidance when selecting products.

 

Remember

• All fats and oils are high in energy kilojuoles! calories.

• Choose food / products that are low in fat - less than 10g per 100g.

• Choose food / products that have a higher % of poly and mono unsaturated fats

• Use fat in small amounts.