- Limit the consumption of products high in saturated fatty acids and avoid trans fatty acids as much as possible.
- To replace hard margarines and butter, give preference to non-tropical oils, spreadable fats and soft or liquid cooking fats.
- Coconut and palm oil should be avoided.
- Limit total fat intake, especially animal fat.
- Prefer vegetable fats to animal fats, but consume them in moderation.
- Add as little fat as possible when cooking, avoid frying.
- When cooking, replace animal fats with vegetable oils.
- Choose soft margarines with a low fat content (40-25%).
- Limit the consumption of products containing hard margarine - biscuits, waffles, dry pastes, etc.
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- For cooking, choose vegetable oils like rapeseed and olive oil rather than solid fats, such as butter and coconut oil.
- Limit the use of butter on bread and sandwiches.
- Choose for example hummus or a little pesto instead.
- 60-80 g daily of total fat is sufficient.
- Every day, eat 10-15 g of oil (e.g. rapeseed, walnut, or soybean oil) and 15-30 g of margarine or butter.
- Fat and fatty foods in moderation.
- Favour vegetable oils and fats (e.g. canola oil, soybean oil, margarines produced therefrom).
- Be aware of hidden fat.
- Prefer oil and butter.
- When frying, prefer refined oils such as pork, coconut, or palm oil.
- Vary.
- Oil should not smoke when cooked.
- Oils richest in omega-3: rapeseed & linseed oils.
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- Fats, spreads and oils: use as little as possible.
- Choose MUFA* or PUFA** or light spreads.
- Choose rapeseed, olive, canola, sunflower, or corn oils.
- Limit mayonnaise, coleslaw and salad dressing.
- Always cook with as little fat or oil as possible.
* mono-unsaturated fatty acids
** poly-unsaturated fatty acids
- Limit animal fat intake.
- Olive oil should be the main added fat.
- Avoid consumption of trans fat, mainly found in commercial products (i.e. biscuits, sweets, prepared sauces, fast-food).
- Reduce the consumption of saturated fats, such as butter and other animal fats.
- Use olive oil, as a dressing and in food preparation. Adapt the amount you consume according to your energy needs, limiting its consumption in case of excess weight or medical advice.
- Virgin olive oil is the oil of choice for its content in beneficial substances for health as flavonoids, decreasing the risk of cardiovascular disease, diabetes, and overall mortality.
- Extra virgin olive oil also has a higher organoleptic quality.
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- Avoid excessive consumption.
- Prefer rapeseed and nut oils (rich in alpha-linolenic acid*) and olive oil, without increasing the commonly consumed quantity of added fats.
- Animal fats should be reserved for raw or spreadable use and in limited quantities.
* Compared to low ALA oils (including sunflower or peanut oils).
- Total fat should not exceed 30% of total energy intake.
- Intake of saturated fats should be less than 10% of total intake.
- Limit sweets, salt and fat.
- Include high-quality vegetable oils such as olive, linseed and pumpkin oil in your daily diet
- Moderate the amount of fats and oils you use for seasoning and cooking.
- Prefer vegetable oils, and especially olive oil, instead of animal fats or other fats high in saturated fatty acids.
- Unsaturated fats should preferably be used raw or with mild cooking treatiment.
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- Limit use.
- Prefer olive oil.
- Only add small amounts of fat during cooking.
- Keep correct ratio of fats in your diet.
- Never use butter/margarine/cream.
- Avoid saturated fats (found in meat and full-fat dairy products).
- Reduce the intake of animal fats, incl. butter consumption. Better to choose vegetable oils.
- It is recommended to use moderate amounts of good quality rapeseed oil, olive oil, nuts and seeds, and their oils, as well as avocados.
- Replace animal fats (fat, butter, sour cream) and other products with a lot of saturated fat (coconut and palm oil, hard margarines) with vegetable oils (olive, rapeseed).
- Limit the consumption of products containing trans fats.
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- Choose food with less salt, fat, sugar.
- Fatty foods (cakes, biscuits, ice cream, fatty cheeses, sausages, mayonnaise): not every day and in small amounts.
- Use less oil when preparing food, cooking methods requiring less oil.
- Fried food: only occasionally.
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- Men, 19-50 yr: 65 g per day
- Women, 19-50 yr: 40 g per day
-Additional recommendations for children; elderly; pregnant women; lactating women.
Cooking fat: 15 g
- Prefer high-quality oils: olive, rapeseed, walnut, soybean, linseed, sesame, maize, sunflower, pumpkin, grapeseed + nuts, seeds.
- Use spreadable, baking, frying fats (e.g. butter, margarine, lard), fatty dairy (e.g. cream, sour cream, crème fraiche) sparingly.
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- Recommend reducing the consumption of fats, particularly those saturated; Olive oil should be preferred.
- Choose vegetable oils instead of solid fats. Eat small amounts of fat.
- Avoid excessive consumption of fats and fatty foods.
- Replace most saturated fats (animal fats) with unsaturated vegetable oils.
- When preparing food, use as little animal fat as possible and alternatively use high-quality oils (e.g. olive, rapeseed, sunflower, walnut, sesame).
- Limit the consumption of coconut, palm and cocoa butter as much as possible.
- Eat fried foods as moderately as possible.
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- Choose vegetable margarines with at least 60% fat. Increase the amount of unsaturated fats and reduce the amount of saturated fats.
- Particularly recommended: rapeseed oil or oil of equivalent composition.
- Not recommended: coconut oil, palm oil, and palm kernel oil.
- Choose healthy oils when cooking, such as rape seed oil or liquid fats made from rapeseed oil, and healthy sandwich spreads.
- Look for the Keyhole symbol.
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- Choose unsaturated oils and spreads and eat in small amounts.
- All fat should be limited.
- Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, for example vegetable oil, rapeseed oil and olive oil.
- Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore it is important to get most of our fat from unsaturated oils.
- 2-3 tablespoons per day (20-30 g) of vegetable oil, of which at least half should be rapeseed oil.
- Butter, margarine, cream, etc. can be used, however, sparingly (approx. 1 tablespoon = 10 g per day).
- Cold use: rapeseed, olive, walnut, flaxseed, wheat germ, soybean oil.
- Cooking: refined rapeseed, refined olive, high-oleic and low-linolenic (HOLL) rapeseed, high-oleic (HO) sunflower oil.
- Cooking at high temperature: HOLL rapeseed oil, high-oleic (HO) sunflower oil.
- Baking: refined rapeseed, refined olive, HOLL rapeseed, HO sunflower oil.
- "Softer and healthier fat" (means more unsaturated fat).
- It is recommended to increase the amount of unsaturated fat and reduce the amount of saturated fat.
- Choose vegetable oils for cooking and for salads, for example rapeseed oil and olive oil instead of butter, margarine or coconut oil.
- Fatty fish, fishoil, vegetable oils, nuts, seeds and avocado are good providers of healthier fat.
- Try to use hummus, pesto or avocado as topping on bread.
- Choose products with the Keyhole label if possible.
- Choose edible oils, liquid margarine and soft margarine, rather than hard margarine and butter.
- Replace saturated fats with more favorable unsaturated fatty acids.