Major foods contributing to fat intake in Australian’s diets

Nutritionally beneficial fat containing foods – Use daily in moderation.

Avocado*

Cheese**

Chicken, lean, with skin

Dairy products, low-fat

Eggs, boiled or poached

Fish, not fried*

Hamburger (home made, low-fat)

Margarine, monounsaturated*

Mayonnaise, low-fat

Meats (beef lamb and pork), lean with all fat removed Milk, whole (in children less than five years)

Monounsaturated oils, especially olive oil*

Muesli, toasted*

Nuts*

Peanut butter*

Salmon, red, canned*

Soy beverage, low fat, (‘So good’)*

Tuna, canned*

Yoghurt, low-fat

Less beneficial fat containing foods – Avoid or use only occasionally as treats.

(Foods in italics are particularly high in fat. Most contain over 20 g of fat per serving.)

Apple pie, baked

Bacon, grilled (3 rashes)

Beef, most cuts that are not lean or have visible fat

Beef dripping

Biscuits (fat content varies greatly)

Butter and dairy blend spreads

Cake, most types (especially mud cake and cheese cake)

Cheese cake

Chicken nuggets

Chicken, with skin

Chocolates (75g)

Coconut products; oil and cream and fresh and desiccated coconut

Confectionary, such as Mars Bars etc

Copha

Cream

Curries using coconut or cream based sauces

Croissant (1½)

Crisps (100g), potato or corn

Doughnuts (1½)

Fried foods, all types

Fish, battered

Fish, crumbed, fried

Fruit cake or pie

Garlic bread

Hamburger (take away)

Ice cream (fat content varies)

Lamb, any cuts that are not lean or have visible fat

Lard

Meat pie

Milk, whole (necessary for children under five years)

Muffins

Noodles, fried

Omelette

Palm oil

Palm kernel oil

Pastries

Pate

Pizza

Potato chips (hot)

Potato crisps (100g)

Rice, fried

Salad dressings

Salads, prepared away from home ( often have lots of unnecessary added fat)

Sauces, cream,  butter, cheese or coconut based

Sausages, all types except low fat

Sausage roll

Soy beverage, (‘So good’)*

Soup, cream

Takeaway foods including hamburgers, chicken products etc

Veal schnitzel

Yoghurt (regular)

*Mostly unsaturated fat (and thus beneficial when consumed in moderation)

**Most cheeses have a high fat content and need to be consumed in small amounts only. Try adding small amount (10g) of a highly flavoured cheese, such as Parmesan, to salads etc.