Fats and nuts

In small quantities, visible fats, or those added by us, are essential for the correct functioning of your metabolism and for your development. The important thing is to make the right choices.

Some fats, known as essential fatty acids (Ω-3, Ω-6), can improve your ability to concentrate and promote brain development. They are found in rapeseed oil, linseed oil, walnut oil, walnuts and oily fish (salmon, tuna, etc.).

Choose vegetable fats, and vary them, as they all have different properties.

Whether they are plant-based (olive oil, rapeseed oil, sunflower oil, etc.) or animal-based (butter, soft cheese, lard or goose fat), they are all very calorific, which is why they should be eaten in small quantities.

Nuts (walnuts, hazelnuts, etc.) are also rich in vegetable fatty acids and play an important role in a balanced diet.

Tips for using fats and nuts :

• Try to cook yourself.
• Use visible fats in small quantities.
• Vegetable oils can be used every day, with butter and cream being used occasionally for certain dishes.
• Don't completely banish fats from your diet as they contain important substances (necessary for skin and hair growth, the metabolism and development, etc.) and they make food taste good.

Useful information:  hidden fats

These can be present naturally in foods such as bacon, cheese and olives.

Hidden fats can also be added during the manufacturing process.

They are present in large quantities in pastries, cakes and ultra-processed foods, such as cold meats, crisps, nuggets, sauces, ice creams, chocolate bars, etc. These fats are often of poor quality (hydrogenated fat, palm oil, coconut oil).

You can't identify the quantity of fats in these foods by looking at them, but you can find the fat content in the nutrition information on the food labelling.