Fat

We all, especially children and older people, need fats in our diet. Fats are necessary for brain function; they provide some insulation under our skin so we don’t lose too much body heat (this is particularly the case with older people); they produce essential hormones to ensure healthy growth and development; some fat is also needed to ensure absorption of fat-soluble vitamins such as vitamin D.

The majority of people should be eating enough good fat and not low-fat foods which can be high in sugar. Omega-rich fatty foods are good for virtually every part of the body. Fats from dairy products are also fine, as these foods can contribute calcium, magnesium, vitamin A and a little vitamin D.

Oily fish – salmon, trout, mackerel, herring, sardines, pilchards
Nuts and seeds – linseed, pumpkin seeds, walnuts

Saturated fats, such as butter and animal fats, can increase our levels of LDL cholesterol, which can ultimately lead to heart disease. Instead, you can switch to vegetable-based mono- or polyunsaturated fats, such as olive, rapeseed and avocado oils.