Live Better – Choosing High Quality Fats

This page is part of Live Better Health Coaching. Find out about Live Better by clicking here.

Before you start…

Make sure you have a pen and paper handy. You will be asked to complete simple, written tasks as you go along.

Allow time to work through the whole topic, preferably without distractions – 30 minutes should be plenty.

Watch the video

For your convenience, you can watch a short video covering the topic below.

The Problem

Here are the main problems you will try to solve this week.

The Problem
Writing Task
  • Which of these problems ring true with you or not?
  • How aware are you of the different types of fats that you eat?
  • List your regular food choices that include lower quality fats.

A Solution

Here is an overall solution for the problems you face. Make sure you understand the general idea of how you are going to solve things.

A Solution
Writing Task
  • List how this possible solution may or may not work for you.
  • List the saturated fats you will substitute for unsaturated fats or complex carbohydrates, so you make better, healthier choices.

Your Action

Here is the detailed Action Plan you can follow, like a recipe, to solve the problem.

Your Action
Writing Task
  • Re-write Your Action above, but customising it to your personal situation.
  • List the barriers to you successfully completing Your Action this week (eg – what events, situations, people etc could get in your way?)
  • List the ways that Your Action can be made easier to achieve this week (eg – what tools, tactics, people etc can help you overcome your barriers?)

Now do it

Now you have your Action Plan in place for the coming week, make sure you actually do it! Don’t let yourself get distracted or nudged off course.

If you complete the Homework Form to log Your Action, you will receive reminders throughout the week to help you stay on track.

Remember, you are worth the effort you will put into this…

Tools to help

Homework Form – if you complete this online you will receive reminders to help you throughout the week.

Review Form – complete your review online before you attend the Review Coaching Session so you are prepared for the session.

Continue your food and exercise diary – these will form a valuable source of data for you as you progress.

Frequently Asked Questions

Is butter better than margarine/ margarine better than butter?

We think it depends on your definition of better. Butter contains saturated fat and margarine tends to be higher in unsaturated fat but a lot depends on the brand. Plus, margarine can be more processed.

Rather than thinking about whether an individual food is better than another, think about your food choices as part of your balanced meal. If using butter in limited quantity is the bulk of your saturated fat intake, is that really a problem? However, if your saturated fat intake is generally high, looking for ways to reduce it will be useful for your long term health.

And finally, we think there is also a taste element. If you love butter, eat it. In moderation and as part of a balanced meal.

Are low fat alternatives healthy?

The first thing to remember is that fat is not our enemy. We need fat in our diet. However, too much poor quality fat, saturated and trans fat are not beneficial to your long term health.

  • Fat adds flavour to food and tastes good.
  • Fat is more energy dense than other food types and helps us feel fuller for longer.
  • Some fats are essential for many biological functions, for example hormone production and absorption, an important role in the immune system etc.
  • Consider the quality of the fat you eat and prioritise unsaturated fats and essential fatty acids found in plant based oils, nuts, oily fish, avocado (to name a few. There are many more sources).

Many foods are processed to reduce fat content. Check the labels to see what else has been added to improve the flavour, for example simple sugars, flavour enhancers. A solution might be to eat a higher fat content option and just eat less of it, as part of a balanced meal.