Oils & Fats

Don’t be fat phobic! Despite the demonisation of fats, most fats are actually good for you and a great source of energising fuel. 


The brain is made up of around 60% fat so adequate healthy fat in the diet is essential for optimal brain function and will keep your mind alert and your mood stable throughout the day.


Like protein, fats are more satiating than carbs so keep you fuller for longer.  Fat is also needed to transport and absorb the fat-soluble vitamins A, D, E and K which are all critical to health and well-being. 

Which foods contain oils & fats? 

Salmon, mackerel, trout, sardines, fresh tuna (not canned), flaxseeds, flax oil, hemp seeds, chia seeds, walnuts, free-range (ideally organic) eggs, avocados, olives and their oils, coconut.

Avoid the ‘bad’ fats such as deep-fried fast foods, ultra-processed meats like burgers, sausages, bacon, margarine, crisps, shop-bought biscuits, cakes and baked goods.

How much should I have with each meal?

You can see from the POWER plate that around 10% of your diet needs to contain ‘good’ fats but because of ‘fat phobia’ many people fall very short of this essential fat quota.

POWER Plate - Oils & Fats


Whole Grains & Starchy Veg

Energising Vegetables & Fruit

Revitalising drinks


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