Fat

This how you can tell if a food is high or low in fat?

High is more than 20g fat per 100g

Low is 3g of fat or less per 100g

If the amount of fat per 100g is in between these figures then that is a medium level of fat.

Saturated Fat

Some labels also five a figure for saturated fat,of Saturates. This is how you can tell if a food is high or low in saturates.

High is more than 5g saturated per 100g?

Low is 1.5g saturates or less per 100g

If the amount of saturates per 100g is in between these figures then that is a medium level of saturated fat.

Remember that the amount you eat of a particular food affects how much fat you will get from it.

Remember

1 gram of fat = 9 calories.

1 gram of protein = 4 calories.

1 gram of carbohydrates = 4 calories.

You are better with a low fat, high protein diet with starchy carbohydrates.

Most peoples in the UK are eating too much sugar. We should all be trying to eat fewer foods containing added sugars, such as sweets, cakes and biscuits. We should also be drinking fewer sugar soft and fizzy drinks.

Having sugar foods and drinks too often can cause tooth decay, especially if you have them between meals.

Many foods that contain added sugar can also be high in calories, so cutting down could help control your weight.

How do I know if a food is high in sugar?

Look at the carbohydrates (of which sugars) figure on the label.

High is more than 15g sugars per 100g

Low is 5g sugars or less per 100g

If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars.

This figure doesnt tell you how much of the sugars are added sugars (which are the type we should try to cut down on) rather than sugars that are found naturally in some foods, such as fruit and milk.

But you can spot added sugars by looking at the ingredients list. It always starts with the biggest ingredient first. So if sugar is near the top of the list, you know the food is likely to be high in added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch, invert sugar, corn syrup and honey.

Remember that the amount you eat of a particular food affects how much sugar you will get from it. ( cut down sugar)

Updated 16/4/11 DH