Cut back on fat when you shop
Read the label
Another way to keep an eye on the amount of fat in the food you eat is to read the nutrition labels when you’re shopping (or if you’re eating out). Look out especially for mention of “saturates” or “sat fat” – this will tell you how much saturated fat is in the food.
Ready meals: compare the nutrition labels on different ready meals. There can be a big difference in saturated fat content. Pick the one lower in saturated fat using per 100g or per serving information. Remember, serving size may vary, so read the label carefully.
Yoghurt: choose a lower-fat yoghurt. There can be a big difference between different products.
As a general guide:
- High fat foods: have more than 17.5g fat per 100g
- Low fat foods: have 3g or less per 100g
Swap high fat versions for lower fat options.
Read more about food labelling
Simple supermarket swaps
Leave these on the shelf!
- Streaky bacon, sausages, beef burgers, minced beef
- Pastried, cakes, croissants, doughnuts, biscuits
- Butter, cream, cheddar cheese, full fat milk
- Cheese sauce
- Ice cream
- Coconut oil and palm oil
Put these in your basket instead!
- Back bacon
- Lower fat spread, block margarine, olive or sunflower oil
- Vegetarian sausages (reduced salt if possible)
- Currant buns (no icing), malt loaf
- Reduced fat Greek yoghurt, lower fat frozen yoghurt
- Tomato or vegetable sauce
- 1%, skimmed or semi skimmed milk
- Reduced fat hard cheese
- Lean burgers, chicken or turkey burgers, or fish fingers (grill instead of fry), turkey mince
These foods contain unsaturated fat – try to add them to your basket instead of foods high in saturated fat when you can:
- Oily fish like mackerel, salmon, trout and sardines
- Nuts (unsalted) and seeds
- Spreads made from vegetable oil
Try not to eat too much of them, though, as they can still contain a lot of calories.
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