Saturated fat

We are all eating too much unhealthy fat

A Change4Life character biting into a burger. The grease dripping from the burger is forming the word "Fat"

Cut back on sat fat

We all know too much fat is bad for us — but we don't always know how much or what type of fat we're eating. There can be a surprising amount of saturated fat in everyday food and drink!

Kids get a lot of their sat fat from...

* Cut back on sat fat in dairy by changing for lower-fat options, such as swapping whole milk for lower-fat milks.

How sat fat affects our kids

How much is too much?

The maximum daily amounts of sat fat for you and your family are:

Focus on healthy fats!

Avocado and salmon

Having unsaturated fat instead of saturated fat can help lower blood cholesterol to protect your heart. Foods like fish (especially oily fish such as mackerel, salmon and trout), unsalted nuts, seeds and yummy avocado are rich in unsaturated fat.

Swaps and tips

You can cut back on sat fat with these simple swaps. The good news is they're often lower in sugar and salt, too!

Easy ways to cut back

Shop smart

At the supermarket, look out for reduced-fat versions of your family favourites like lower-fat milks, cheeses and sauces.

Get the free Food Scanner app

Scan barcodes using the app to find out what's inside popular food and drink.

Download the Food Scanner on the App Store   Download the Food Scanner on Google Play

Image from the Food Scanner TV advert: Change4Life characters holding up a box of sugary cereal, and a hand holding a smartphone with the Food Scanner app showing how much sugar is in the cereal

If you don't have the app...

Food labels often have traffic light colours to show the fat content. Choose more greens and ambers, and fewer reds.

Example traffic light label with values for energy (kilojoules and kilocalories); fat, saturates, sugars and salt (all grams), each's percentage of the recommended daily amount, and colour-coded as red, amber or green

Red means this food is high in fat. Think about how often you choose it and how much of it you eat.

Amber means this food has a medium amount of fat. This makes it an OK choice, although going for green is even better.

Green means it's low in fat, which makes it a healthier choice.

Super simple supermarket swaps!

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