Saturated fat - Food Standards Agency campaign

In the UK, we are all eating on average 20% more saturated fat (also called ‘sat fat’ and ‘saturates’) than the maximum recommended amount. Eating too much saturated fat over time can put you at greater risk of heart disease and heart attacks. The aim of the Food Standards Agency’s (FSA) new campaign is to raise awareness of the impact of high saturated fat intake on heart health and encourage people to eat less saturated fat.

Sat fat facts

Saturated fat is a particular type of fat that if eaten in too high quantities can lead to a build up of fatty deposits in the arteries that supply the heart. This can then increase the risk of heart disease and heart attacks. The total fat content of foods is made up of the total amount of saturated fat plus unsaturated (monounsaturated and polyunsaturated) fat.

To help us decide what is too much saturated fat, current recommendations are that the average adult man should have no more than 30g a day saturated fat and the average woman no more than 20g a day. Children should eat less saturated fat than adults.

Saturated fat is often visible, such as the fat rind on meat, but may not be obvious, such as in pastries or cakes. The types of foods that are high in saturated fat or contribute the most saturated fat to our diet because we consume a lot of them or eat them regularly are:

• cheese, such as Cheddar cheese
• butter, cream, soured cream and crème fraiche
• meat and meat products such as, pies and sausages
• cakes, pastries and biscuits, chocolate, ice-cream and dairy desserts
• coconut cream

Saturated fat occurs naturally in meat and dairy products so it’s best to eat those less frequently than and in smaller amounts, for example, fruit and vegetables or starchy foods such as bread, rice, potatoes and pasta. Some other foods such as cakes, confectionary and crisps can also contain a lot of saturated fat and so should be enjoyed in small amounts and occasionally as a treat.

Like all fats, saturated fat can be stored in the body or used as a source of energy – if the energy isn’t used it leads to weight gain, which can be associated with other health issues.

 

Check the label

An easy way to reduce the amount of saturated fat you eat is by checking the label and choosing those foods which are lower in saturated fat. There can be a significant difference in the amount of saturated fat in different ranges or brands of the same type of food. Many manufacturers voluntarily provide nutrition labelling. Saturated fat is usually indicated as ‘sat fat’ or ‘saturates’ in the nutrition label and marked per 100g.

High is more than 5g sat fat per 100g. Low is 1.5g sat fat per 100g.

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

Information may also tell you how much saturated fat there is in each portion of a food e.g. one biscuit, a quarter of a pie.

 

The traffic light system

The traffic light labelling scheme is a useful way to compare foods. Many food manufacturers and supermarkets are using the traffic light system. This scheme has been developed by the Food Standards Agency in consultation with the food industry and consumers, using colours on the front of pack to show the levels of calories, fat, saturated, fat, sugar and salt.

Red = High Eat occasionally, perhaps as a treat or in small quantities
Amber = Medium Eat in moderation, okay most of the time
Green = Low The healthiest option

To choose the lowest saturated fat option, select a product with a green light for saturated fat over one with an amber light. Many of the foods with traffic light colours will have a mixture of red, amber and greens for the different nutrients, fats, sugar and salt. When you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make the healthier choice.

Traffic lights are voluntary. Companies using the scheme (although formatting of the positioning of the lights does vary between them) include Sainsburys (a wheel format), Boots, Bernard Matthews, Budgen, Korker sausages, Londis, Waitrose, the Co-op, McCain and New Covent Garden. Many others are adopting the scheme.

Some food businesses are using the Guideline Daily Amount (GDA) system. In this case the colours do not have any meaning like the red, amber and green of the traffic lights. Instead you can read the amount of salt, fat, saturated fat and sugar in a stated portion. These are also positioned on the front of pack.

 

Take the sat fat tip challenge

There are lots of tips for cutting down on saturated fat e.g. shopping tips, cooking tips on our Sat fat tips page.

For more information on saturated fat visit to the Food Standard Agency’s Eatwell site.