5 Facts about fat

By admin
10 October 2013

Adopt a few strategies to get heart healthy.

Cardiovascular disease is a serious matter and statistics show about 130 heart attacks and 240 strokes happen daily in South Africa.

Some of the factors you can change in your lifestyle include smoking, insufficient activity, excessive alcohol intake and a bad diet. There are also of course factors you won’t be able to change such as gender, age and family history of cardiovascular disease. But adopting a low-fat diet is a good starting point. Naazneen Khan, a nutrition and health manager at Nestlé South Africa , gives the following tips:

  • Not all fats are created equal. Unsaturated fat, including olive and canola oils, nuts, avocados and omega 3 oils, is considered “healthy” fat.
  • Saturated and trans fats, including butter, cheese and cream, are considered to be “unhealthy” fat and should be limited.
  • The recommended dietary guidelines suggest 20 to 30 per cent of your total energy should come from fat, with less than 10 per cent of energy coming from saturated fat.
  • Don’t assume all foods displaying the word “light” are low in fat or kilojoules/calories. The term “light” or “lite” on a food label may also mean the food is light in fat, light in salt, light in colour or even light in taste.
  • 5 g fat is equal to one teaspoon of fat (picture a teaspoon of butter). If food says it has 30 g fat per serving, it’s equivalent to eating about six teaspoons of butter. That’s a lot of fat in one serving, so look for a lower-fat version.
  • 5 g sugar is equal to one teaspoon of sugar. If a can of soft drink has 40 g sugar that’s like eating eight teaspoons of sugar. Consider another type of drink or a diet cooldrink if you’re trying to watch your kilojoule/calorie intake. Water is always best!

Source: Naazneen Khan on behalf of Nestlé South Africa. For more helpful tips on how to adopt a healthy diet, go to the Nutrition, Health & Wellness tab on Nestlé’s website at nestle.co.za.

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