Fats Oils Safflower Oiil

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					    Tower Hamlets Food for Health Award scheme for restaurants & caterers
                                FACT SHEET
                         HEALTHIER COOKING OILS

The daily guideline amounts for fat are 95g for men and 70g for women, of
which saturates are 30g and 20g respectively. The main message about fats
is to reduce the total consumption of all types, particularly saturated animal

Remember, though, all fats and oils should be used sparingly as they contain
the highest amount of calories per weight of any other food group (9kcals per
gram or per ml). Exceeding the body’s calorie requirement leads to weight

Replacing saturated fats with unsaturated fats; using mono-unsaturated such
as rapeseed, groundnut or olive or poly-unsaturated oils such as
sunflower, soya, corn instead of lard, ghee or palm oil.

Avoid part frying foods and then refrying again as this will increase the fat

Remember to change oil frequently, as it quickly becomes saturated with use.

Use less fat in cooking.

Avoid frying wherever possible, or quick fry using a minimum of unsaturated
oil for example olive oil, sunflower or rapeseed oil sprays. Try dry-grilling,
baking, microwaving or steam-roasting using cooking foil.

1           Food for Health Award guide – fact sheet healthier cooking oils 18/06/09
    Oils/fats commonly used in cooking:

    Saturated                                            Unsaturated
                             Polyunsaturated                       Monounsaturated
    Fats of animal origin:   Sunflower                                  Peanut oil
    Suet                     Soya                                       Walnut oil
    Lard                     Sesame                                     Olive oil
    Dripping                 Cottonseed                                 Linseed
    Cheese                   Safflower                                  Rapeseed oil (pure type
                                                                        – not processed)
    Butter                   & Corn oils
    Cream                    Sunflower & soya margarine
    Full fat milk
    Vegetable sources:
    Palm oil
    Coconut oil

    Hydrogenated oils

    If an oil has been hydrogenated it has been made more saturated and may
    contain 'trans' fats. The health effects of trans fats are similar to those of
    saturates. You should try to ensure that you use unsaturated oils/fats
    wherever possible


    Read the labels and look for the monounsaturated oils or polyunsaturated oils,
    for example pure rapeseed oils or sunflower oils.

    Avoid use of hydrogenated or partially hydrogenated cooking oils.
    Products with the following labels are ones to avoid:

   Partially hydrogenated fat/ vegetable oil
   Hydrogenated vegetable fat / oil
   Vegetable oil / fat partially hydrogenated
   Vegetable fat and hydrogenated vegetable oil
   Partially hydrogenated vegetable and animal fats

    In order to locate a supplier it is recommended that you look through the
    Yellow Pages under the headings :
    Cash & Carry
    Catering – Food & Drink Supplies
    Food Manufacturers
    And/or by contacting your trade association.

    2            Food for Health Award guide – fact sheet healthier cooking oils 18/06/09
When deciding to purchase a suitable cooking oil it is also recommended that
you make your purchase from a manufacturer that belongs to a suitable trade
association such as:
The National Edible Oil Distributors Association (NEODA).

A list of NEODA members can be found on the internet through the following

Labelling of products containing Genetically Modified ingredients

Some products contain oil from a Genetically Modified ( GM ) source. If you
decide to use such a product as an ingredient in your cooking then you are
legally required to label the product at the point of display ( for example on
your menu ) . The labelling must indicate :

      This product contains genetically modified organisms
        This product contains genetically modified (name of organism).

Before you decide on selecting a supplier and a relevant product, as with all
your food purchases, you will need to satisfy yourself on their suitability as
part of your food safety management procedure [which is a legal requirement
] and that you take all reasonable precautions and exercise all due diligence.

Want to know more?
Get free advice from Environmental Health Commercial - Food Safety
Tel: 020 7364 5008
Fax: 0207 364 6901

3             Food for Health Award guide – fact sheet healthier cooking oils 18/06/09

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