Not all fats are created equal. Some are excellent for our health, while others are best consumed in moderation. But how can you tell which is which? Here are some handy tips.

1. Nutrition labels are your friends 🏷️

When food shopping, check the nutrition label to see the total fat and saturated fat content. Although trans fats might not always be stated on the label, foods high in saturated fats are generally considered lower quality. Aim for foods with higher unsaturated fats and lower saturated fats.

2. Ingredients matter 🔍

Review the ingredients list and watch out for hydrogenated or partially hydrogenated oils, which indicate the presence of trans fats. Also, look for sources of saturated fats like palm oil and coconut oil.

3. Processed and fried foods – be cautious 🍟

Many processed and fried foods contain lower quality fats. These include fast food, packaged snacks, baked goods, and deep-fried items. Opt for whole, minimally processed foods whenever possible.

4. Choose leaner meats 🥩

Fatty cuts of red meat and processed meats like sausages, hot dogs, and salami often contain lower quality fats. Instead, go for leaner meats and skinless poultry.

5. Full-fat dairy – enjoy in moderation 🥛

Full-fat dairy products like whole milk, butter, and cream contain average quality fats. Be aware of your portion sizes when consuming these foods.

6. Pick the right cooking oils 🍳

Some cooking oils, like palm oil and coconut oil, are high in saturated fats. Instead, use oils with higher unsaturated fats like extra virgin olive oil, avocado oil, or canola oil.