Fat

We need to eat fat for a whole range of reasons:

• so our body can access and use fat-soluble compounds, including vitamins A, D, E and K
• to provide us with essential fatty acids that our body can’t produce on its own (Omega-6 and Omega-3)
• to protect our heart, and protect our brain from memory loss and dementia (fats from plants and fish only)
• to improve our skin and prevent inflammatory conditions like eczema
• to prevent and reduce symptoms of depression and other mood disorders (mainly Omega-3 fatty acids).

The most important thing about fats is to have them natural, not processed.

Eat most

• raw nuts and seeds
• avocados
• fish (e.g. salmon, sardines and mackerel)
• cold-pressed plant oils, such as virgin olive oil, macadamia oil and avocado oil.

Eat moderately (be cautious with quantities)

• cold-pressed coconut oil and cocoa butter
• animal fat close to its natural state – e.g. in unprocessed meat and in milk, butter, cream and cheese.

Avoid

Avoid all trans fats and processed fats. These are contained in:

• fast food and most takeaway, particularly anything deep-fried
• commercially made baked goods – e.g. pastries, popcorn, pizza, pies, croissants and desserts
• processed vegetable oils and products containing these oils – e.g. margarine and manufactured sauces, mayonnaise and salad dressings, many baked goods and other manufactured goods
• processed food that’s high in saturated fat – e.g. processed meat products including nuggets, canned luncheon meat and most commercially made sausages.