Healthy Living 3

 3. Reduce intake of harmful fats

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Fats consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. 

Tare different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. 

We commends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; 

and replacing both saturated fats and trans-fats to unsaturated fats.

The preferable unsaturated fats are found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils;

 saturated fats are found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard; 

and trans-fats are found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, cookies, biscuits, and cooking oils and spreads