Good Fats vs Bad Fats - How Important Are They?

Fat is essential to daily lives, providing a source of energy, insulation, and protection for our vital organs, assisting the transportation of vitamins around the body as well as providing essential roles in the nervous system and creation of healthy hormones. For most of us, it’s important that there is a balance between healthy and unhealthy fats. 

If an older person has a poor appetite and is at risk of weight loss, we may no longer worry about this balance. Whilst it's important to obtain the healthy fats below, nutrition goals may be different- we may use more of the full-fat dairy foods, cream, etc to maximise nutrition intake in the short term.

Fats can be broken into two groups: Healthy Fats and Unhealthy Fats

Healthy Fats

Healthy fats are made up of monounsaturated and polyunsaturated fats. Found in plant-based foods like oils, nuts, seeds, and grains as well as lean meats and fish, it is important to consume adequate amounts of these fats to help lower the risk of heart disease.

Monounsaturated Fats

High in Vitamin E, monounsaturated fats help to maintain cell integrity, vision, immune system health and lower the risk of heart disease by balancing cholesterol levels. These fats can be found in oils like canola and olive oil, avocados, and nuts.

Polyunsaturated Fats

Unlike other fats, polyunsaturated fats, also known as omega-3 and omega-6, cannot be made by the human body. Aiding in cell health and duplication, as well as brain and cardiovascular health, it’s important to eat foods rich in omega-3s and omega-6 fats like oily fish (salmon, tuna, and sardines), walnuts, linseed, nut pastes (tahini and peanut butter) and plant-based oils to reap the rewards.

Unhealthy Fats

Saturated and trans fats are classified as unhealthy or in-moderation fats, as too much of these fats can increase the volume of bad cholesterol in the blood, leading to heart disease, diabetes, and other lifestyle diseases. Found in fatty meats, dairy products, coconut oil, and processed products like deep-fried food and bakery items, it’s important for most of us to limit consumption of these fats to moderate amounts.

In an aged care home, this guideline is usually more relaxed, and higher saturated fat items may appear more often on the menu.

Getting the Balance Right

When a person wishes to follow a lower saturated fat diet,  balancing fat intake is relatively simple with these five simple swaps, from qualified nutritionists across Australia:

1.   Swap deep-fried meats for grilled or oven-baked fish.
2.   Swap processed or bakery snacks for fresh fruit, veggie sticks, or nuts.
3.   Swap butter for spreads made from healthy oils like avocado, nut butter, or margarine. Or consider spreading a smaller amount on toast.
4.   Swap fatty meats for leaner ones like turkey, chicken, beef, or fish.
5.   Swap full-cream milks and yoghurts for low-fat varieties.