Fats and oils
Our body needs us to consume some fat in order to work properly. Fat is found naturally in a variety of food groups, particularly dairy foods, animal products, nuts and seeds, oils, and fruits such as avocado and olives.
A completely fat-free diet would not be healthy, yet it is important that fat be consumed in moderation. Fat has more than twice the kilojoules/calories per gram compared to protein and carbohydrate, so it’s easy to overdo it. Since our bodies only need a certain amount of fat each day, any extra that is not used as fuel by the body is stored in fat tissue.
Avoid products made with palm oil, shortening, hydrogenated oils and coconut cream to limit unhealthy saturated and trans fats.
Foods to avoid include - butter, ghee, kremelta, and white fat visible on meat.
Try cooking with olive, canola, rice bran oil or avocado oil.
Steam, bake, broil or grill for healthy cooking and try to reduce fried foods.
Nuts - Nuts contain protein but because of fat content are classified here – you need to eat a lot of nuts to get the protein of, for example, fish.
But they are great for snacks.